Each guide below explains one calculator's formula in plain language, with the arithmetic shown, not just the result.
Most people lose weight on a 500-calorie daily deficit, which means eating roughly 1,500-2,000 calories depending on size and activity. See the numbers by goal.
Read →A calorie deficit means eating fewer calories than you burn. A 500-calorie daily deficit typically produces about 1 pound of weight loss per week. See how to find yours.
Read →Counting macros means tracking protein, carbs, and fat in grams. Set your calorie target first, then split it by goal using the 4-4-9 rule. See the step-by-step method.
Read →TDEE is the total calories your body burns each day, including exercise. Eat below it to lose weight, at it to maintain, above it to gain. Here is how to calculate yours.
Read →Most active adults need 0.7-1 gram of protein per pound of body weight per day. See targets by goal, a quick calculation method, and high-protein food sources.
Read →1,200 calories is often too low for most adults, particularly active ones. It can cause muscle loss, nutrient gaps, and metabolic adaptation. See when it may be appropriate and what to do instead.
Read →Want the whole picture in one page? Start with the complete calorie and nutrition guide.