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STEP 1. Calculate your Basal Metabolic Rate (BMR), which measures the calories needed to perform your body's most basic (basal) functions, like breathing, circulation, and cell production.

STEP 2. This calculator can determine your Total Energy Expenditure (TEE) which is the amount of calories needed to function with your daily movements taken in account.

Using your TEE, this calculator then estimates how many calories you’ll need to eat in a day to attain your weight management goals based on how many weeks you plan to work on it.

It is recommended to avoid eating under your BMR unless you are being monitored by a professional.