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Maintenance calories are estimated with the Mifflin-St Jeor equation for BMR, multiplied by an activity factor for your typical activity level to get TDEE. Weight-loss and weight-gain targets then apply the standard rule that a 500-calorie daily deficit or surplus corresponds to roughly one pound of change per week (based on 3,500 calories per pound of body fat).
Free online Calorie Calculator for quick, accurate calorie results. Enter your details and get instant feedback.
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