How Many Calories Should I Eat?
Step 1: Estimate maintenance
Start with your TDEE estimate and track your body weight trend for 14 days.
Step 2: Pick your goal range
- Fat loss: 10-20% deficit
- Maintain: around TDEE
- Muscle gain: 5-12% surplus
Step 3: Adjust based on outcomes
If your weekly trend is too slow or too fast, adjust by 100-200 kcal.
Next step
Use the calorie calculator and then track consistency in the app.