Professional Weight Loss Calculator - Free TDEE & BMR | JianZhiWan

Basic Info

Required

Gender

Age

Height (cm)

Weight (Jin/0.5kg) (1 Jin = 0.5 kg = 1.1 lbs)

Activity Level Range 1.2–1.9

Calorie Deficit (%) Suggested 15%–25%

Weight Loss Goal (Jin) To estimate weeks needed

Your Plan

Result

Click "Calculate" on the left to generate your report

Knowledge Base

BMR (Basal Metabolic Rate): The minimum energy required to maintain vital functions at rest. Mifflin-St Jeor (1990) Formula: Male: 10×Weight(kg) + 6.25×Height(cm) − 5×Age + 5; Female: 10×Weight(kg) + 6.25×Height(cm) − 5×Age − 161.

TDEE (Total Daily Energy Expenditure): Total energy burned in a day, including BMR, NEAT, exercise, and TEF. Calculation: TDEE = BMR × Activity Factor (Sedentary 1.2, Light 1.375, Moderate 1.55, High 1.725, Extreme 1.9).

Daily Intake Suggestion: For fat loss, Intake = TDEE − Deficit. Common deficit is 500–750 kcal/day. 7700 kcal ≈ 1 kg weight loss (linear estimate).

Key Points: Energy balance is core. Protein 1.6–2.2 g/kg/day helps retain lean mass. Sleep and stress management are crucial.

References:
• IOM/AMDR: Carbs 45–65%, Protein 10–35%, Fat 20–35% (PubMed: 16004827)

kJ vs kcal: 1 kcal ≈ 4.184 kJ.