What you get
Mifflin-St Jeor, the formula that holds up
BMR = 10 × kg + 6.25 × cm − 5 × age + 5 for men, −161 for women; the most consistent practical equation in validation studies.
A deficit that you can keep
Fat loss uses a 15% deficit from maintenance, about 300-500 kcal for most adults, never below your BMR. Muscle gain adds 10%.
Macros and a plan, not just a number
Protein is set from body weight, carbs and fat fill the rest. Save the result and the free plan builds seven days of meals and workouts around it.
Frequently asked questions
How many calories should I eat to lose weight?
About 15% below your maintenance calories, which is 300-500 kcal per day for most adults. Going below your BMR is not recommended; the calculator shows that floor.
How is a calorie deficit calculated?
Maintenance = BMR × activity factor. A percentage is then removed depending on the goal; this calculator applies a 15% deficit for fat loss.
What is the difference between BMR and maintenance calories?
BMR is the energy you burn at complete rest. Maintenance adds daily movement and training, typically 20-90% more depending on activity.
How accurate is this?
The formula is based on population averages; individual error is around ±10%. Track your weight trend for two to three weeks and adjust by 100-150 kcal; the app suggests this automatically.
Full Balance provides general fitness and wellness information, not medical advice. Consult a qualified professional before changing your exercise or nutrition routine if you have a medical condition.