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. [Source 1][Source 2]
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. [Source]
If weight drops too fast and energy tanks: increase by 100–150 kcal/day. [Source]
Recalculate after meaningful weight or activity changes.

Related guides

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

Sources & assumptions

These references support the formulas, assumptions, and health-related estimates shown on this page.

Weight-loss planning and trend-based adjustments

Deficit sizes and adjustment steps in the app are practical planning heuristics and should be treated as estimates rather than medical prescriptions.

Factors Affecting Energy Expenditure and Requirements - National Academies of Sciences, Engineering, and Medicine (2023)
Why is the 3500 kcal per pound weight loss rule wrong? - Hall (2013)
Body Weight Planner - National Institute of Diabetes and Digestive and Kidney Diseases (2026)