Maintenance calories
Maintenance calories are an estimate of the energy intake that may keep body weight relatively stable over time. Your actual needs can fluctuate with activity and other factors.
Calorie deficits and surpluses
A sustained energy deficit is commonly used when the goal is weight loss, while a surplus can support weight gain. The appropriate approach depends on the individual and the goal.
Track trends, not single days
Daily calorie needs and body weight naturally vary. Look at trends over time and adjust gradually rather than treating a calculator result as an exact prescription.