Track your body weight daily for 2 to 4 weeks
Weigh yourself under the same conditions each day
Track your calorie intake accurately every day
Keep activity level as consistent as possible
Calculate your average daily calorie intake over the tracking period
Calculate your average weekly body weight
Compare the start and end averages
If weight stays the same, your average intake is your maintenance calories
If weight increases, reduce calories slightly and retest
If weight decreases, increase calories slightly and retest
Adjust by 100 to 200 calories at a time
Repeat the tracking process until weight remains stable
Use a calorie calculator only as a starting estimate
Confirm the estimate with real-world tracking
Keep protein intake and exercise consistent during the test period