—kcal/day
BMR — kcal × activity 1.375
Fill in your details and your numbers appear below. Mifflin-St Jeor estimate. Start here, then adjust from two to three weeks of real scale data.
A 500 kcal daily deficit works out to roughly 1 lb (0.45 kg) a week. Estimates can be off by 10% either way.
Knowing your targets is step one. Coaching is how you hit them week after week.
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