Estimate your maintenance calories using an online TDEE calculator
Determine your goal: lose fat, maintain weight, or gain muscle
For fat loss, eat about 250 to 500 calories below maintenance
For weight maintenance, eat around your maintenance calories
For muscle gain, eat about 250 to 500 calories above maintenance
Track your food intake for 1 to 2 weeks
Weigh yourself consistently under the same conditions
Adjust calories based on weight changes and goal progress
Use body weight, activity level, age, sex, and height to refine your estimate
Recalculate calories if your activity level changes
Prioritize protein, fiber, and minimally processed foods
Monitor hunger, energy, workouts, and recovery
Make small calorie adjustments instead of large changes