ShulahDaily calorie calculator
Your daily calories are what your body burns at rest (BMR) plus what you burn by moving. Eat about that much to keep your weight, less to lose it, and a little more to build muscle.
Estimates for healthy adults (Mifflin-St Jeor · Katch-McArdle · Deurenberg · US Navy · Epley). Not medical advice.
How it is calculated
BMR uses the Mifflin-St Jeor equation, or Katch-McArdle when you add your measurements, since it works from lean mass. It is then multiplied by your activity level, from 1.2 for little movement to 1.9 for hard daily training. To lose weight the target is about 500 kcal below maintenance, roughly 0.5 kg a week; to build, about 350 above. It never goes below 1,200 kcal.
How to read it
Treat the number as a starting point. Keep to it for two or three weeks, watch your weight trend, and adjust by 100 to 200 kcal if it does not move the way you want.