Calorie calculator
Mifflin-St Jeor BMR × activity multiplier. The same formula registered dietitians use. GLP-1 patients tend to undershoot — find your maintenance, then pick a sustainable cut.
Your TDEE
2,330 kcal/day
BMR (Mifflin-St Jeor): 1,503 kcal/day
If you want to lose weight
Mild cut (10%)
~0.4 lb/week loss
2,097
Moderate cut (15%)
~0.6 lb/week loss
1,981
Aggressive cut (20%)
~0.8 lb/week loss
1,864
On a GLP-1
Appetite suppression means you may naturally eat below TDEE. Track protein (0.7-1.0 g/lb body weight) to preserve muscle during weight loss. Aim for mild-to-moderate cuts; aggressive deficits accelerate muscle loss when combined with semaglutide/tirzepatide.
Mifflin-St Jeor is the most accurate BMR equation for adults per the Academy of Nutrition and Dietetics.