Calorie Basics
Calories are the energy your body uses every day. Maintenance calories keep weight stable, while a deficit or surplus moves weight down or up over time.
How to Use These Numbers
Start by estimating maintenance calories using your height, weight, age, and activity level. For weight loss, reduce by 10-20%. For muscle gain, increase by 5-15%.
Track results for 2-3 weeks and adjust by 100-200 calories if your progress stalls.