Track your current body weight daily for 2 to 4 weeks
Track all food and drink intake accurately during the same period
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 first week average weight to the last week average weight
If weight stays the same, your average intake is your maintenance
If weight increases, reduce calories and retest
If weight decreases, increase calories and retest
Adjust by 100 to 200 calories at a time
Repeat tracking until weight remains stable
Use a calorie calculator only as a starting estimate
Reassess maintenance whenever activity, body weight, or routine changes