Daily Calorie Needs: Eat for Your Goal, Not Against It
Calories are simply energy. Eat fewer than you burn and you lose weight; eat more and you gain. The art is doing it in a way you can sustain.
This guide converts your maintenance calories into realistic targets and explains why extreme deficits backfire.
The formula
Target = TDEE − deficit (loss) or TDEE + surplus (gain). A 500 kcal/day deficit ≈ 0.45 kg fat loss per week.
Sustainable deficits
A 15–20% deficit preserves muscle and energy. Very low intakes slow metabolism and rarely last.
Track and adjust
Weigh weekly, average the readings, and nudge calories by 100–200 kcal if progress stalls for two weeks.
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Frequently asked questions
How big a deficit is safe?
Most people do well with 15–20% below maintenance, preserving muscle and energy.
Do I count every calorie forever?
No — tracking for a few weeks builds intuition you can rely on long term.
This tool provides educational information and is not intended to replace professional medical advice.