Use the Calorie Burning Calculator to calculate your basal metabolic rate (BMR), which is the number of calories you burn on a daily basis. Note that this equation only gives a rough estimate. Depending on your activity level, you may require more or less calories.
| Goal | Daily Calorie Adjustment |
|---|---|
| Weight Maintenance | No adjustment needed |
| Weight Loss | Reduce by 500-1000 calories/day |
| Weight Gain | Increase by 300-500 calories/day |
Note: A safe rate of weight loss is about 1-2 pounds per week. Consult with a healthcare professional before making significant changes to your diet or exercise routine.