Once you know your maintenance calories, the rest is arithmetic: eat somewhat less to lose weight, somewhat more to gain it, or match it to hold steady. This calculator does that math for you and suggests a gradual, sustainable adjustment rather than an aggressive one.
Exercise for today:
One illustrative way to hit this target — swap any meal for foods you actually enjoy at a similar calorie count.
Use this once you know you want to lose, gain, or maintain weight and need an actual daily number to aim for, rather than guessing. It's a good starting point at the beginning of a diet phase, and worth recalculating every few weeks as your weight changes, since your maintenance calories shift as you lose or gain.
This tool first estimates your TDEE, then applies an adjustment: roughly 250 to 500 calories below maintenance for weight loss, or the same amount above it for weight gain. A 500-calorie daily deficit works out to about 0.5kg of fat loss a week, since a kilogram of fat is roughly 7,700 calories.
Health Calc