How many calories do I need?
Your calorie needs depend on your maintenance calories and your goal. Maintenance calories are usually estimated from TDEE.
Calories for weight loss
For weight loss, this calculator suggests a moderate target of about 75% to 85% of TDEE. This creates a deficit without making the number too rigid.
Calories for maintenance
For maintenance, the target is your estimated TDEE. Eating near this level should keep body weight broadly stable over time.
Calories for weight gain
For weight gain, this calculator suggests a moderate surplus of about 10% to 20% above TDEE.
Why this calculator gives a range
Calorie targets are estimates. A range is more practical because real energy needs vary with tracking accuracy, activity, sleep, stress, and body-weight changes.