How to use this calorie calculator for weight loss

For weight loss, start with reliable maintenance calories from a calorie calculator, then run a moderate deficit long enough to evaluate weekly trends. This page connects that workflow with your TDEE guide, BMR guide, and TEF guide assumptions.

Step-by-step setup

Calculate maintenance with your current profile and activity.
Choose a deficit of around 300–500 kcal/day.
Keep that target for 2–3 weeks before changing anything.
Track weekly average body weight (not single-day noise).

When to adjust calories

If weight trend does not move for 2–3 weeks: reduce by 100–150 kcal/day.
If weight drops too fast and energy tanks: increase by 100–150 kcal/day.
Recalculate after meaningful weight or activity changes.

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Last updated: 2026-02-13 · Educational content, not medical advice.