What activity level am I?

1.2 sedentary, 1.375 light, 1.55 moderate (3–5 workouts), 1.725 heavy, 1.9 athlete.

Is 500 kcal deficit safe?

Generally yes for most adults; consult a doctor for personalized advice.

Helpful — protein around 0.8 g/lb bodyweight during a deficit preserves muscle.

TDEE decreases as you lose weight — recompute every 5–10 lb lost.

Estimate the calories you burn per day (TDEE) and the target intake for maintaining, losing, or gaining weight.

Reviewed & updated: January 1970

SexAgeWeight (kg)Height (cm)ActivityGoal

Target

2556

Target calories/day2556 kcal

TDEE (maintenance)2556 kcal

BMR1649 kcal

Results are estimates for general information only and are not professional financial, medical, tax, or legal advice. Read the full disclaimer.

TDEE = BMR × activity multiplier. Deficit for loss, surplus for gain.

Example

BMR 1,600 × 1.55 (moderate) = 2,480 TDEE. Cut to 1,980 for ~1 lb/week loss.

What activity level am I?: 1.2 sedentary, 1.375 light, 1.55 moderate (3–5 workouts), 1.725 heavy, 1.9 athlete.
Is 500 kcal deficit safe?: Generally yes for most adults; consult a doctor for personalized advice.
Should I count macros too?: Helpful — protein around 0.8 g/lb bodyweight during a deficit preserves muscle.
Why did weight loss stall?: TDEE decreases as you lose weight — recompute every 5–10 lb lost.