How it works
Your maintenance calories come from the Mifflin-St Jeor equation times your activity factor (the same numbers as the TDEE calculator). To change weight, the tool adds or subtracts calories using the common rule of about 7,700 kcal per kg (3,500 per pound) of body weight: losing 0.5 kg a week means eating about 550 kcal a day below maintenance.
Why the date is only an estimate
The 7,700 kcal rule is a rough guide. As you lose weight your body burns a little less, so progress usually slows over time. Re-run the calculator every few kilos with your new weight.
How fast is sensible?
Many health services suggest losing about 0.5-1 kg (1-2 lb) a week. Many guidelines also advise not going below roughly 1,200 kcal a day for women or 1,500 for men without medical supervision.
