Estimate your daily calories

BMR is the energy your body uses at rest. The Mifflin-St Jeor equation estimates it as 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men or − 161 for women. Multiplying by an activity factor gives the calories to maintain your weight.

A 500 kcal daily change is a common starting point for gradual weight change, but needs differ. These are estimates, not a prescription. Speak with a doctor or dietitian before major diet changes.