How it's calculated
intake = (BMR × activity) − (pace × 3500 ÷ 7), BMR = 10·kg + 6.25·cm − 5·age + s
kg = weight, cm = height, age in years, s = +5 (male) or −161 (female); activity = lifestyle multiplier; TDEE = BMR × activity; pace = lb/week loss; 3500 kcal ≈ 1 lb fat. Mifflin–St Jeor equation.
Worked examples
| Loss pace | Weekly deficit (kcal) | Daily deficit (kcal) | Note |
|---|---|---|---|
| 0.5 lb/week | 1,750 | 250 | Gentle, easiest to sustain |
| 1 lb/week | 3,500 | 500 | Standard recommended pace |
| 1.5 lb/week | 5,250 | 750 | Faster, needs discipline |
| 2 lb/week | 7,000 | 1,000 | Aggressive upper limit |
Common questions
How big a deficit is safe?
Most guidance points to a 500 kcal daily deficit for about 1 lb a week. Going beyond 1,000 a day is hard to keep up and can cost you muscle.
Why Mifflin-St Jeor over Harris-Benedict?
Mifflin-St Jeor tends to predict resting calorie burn more accurately for modern populations, so it is the default here.