You got your number—now what?

Let’s break it down.

Your daily calorie estimate is just that: an estimate. It’s based on your body, your activity, and real science. But it’s a starting point, not a rule set in stone.

Whether your goal is fat loss, maintenance, or building muscle, here’s how to actually use those numbers.

Fat Loss

If your goal is fat loss, you’ll want to eat slightly below your maintenance—usually 100–300 calories less per day.

That small gap is enough to create a sustainable calorie deficit without wrecking your energy, mood, or muscle mass.

And here’s the truth: more aggressive deficits aren’t better. They’re just harder to maintain and more likely to backfire.

Maintenance

Want to maintain your current weight and feel your best? Stick close to your maintenance estimate and focus on consistent, balanced meals with enough protein, fiber, and overall nutrients.

This is also the sweet spot if you’re trying to heal your metabolism or come out of a long dieting phase.

Muscle Gain

If you’re looking to build muscle, you need to fuel that goal.

Aim for a slight surplus—around 100–300 extra calories per day—combined with progressive strength training. You’re not trying to eat as much as humanly possible, just enough to support growth.

Bonus: Being in a surplus often boosts strength, recovery, and gym performance.

“This feels like way too much food…”

If the number you got feels wildly high—breathe. A lot of people think they eat a lot… until they track. What feels like a full day of eating can sometimes add up to way less than your body actually needs.

Here’s what happens when you under-eat for too long:

1. Your metabolism slows down to conserve energy
2. Hunger and fullness cues get out of whack
3. Hormones involved in stress, sleep, and fat storage get disrupted
4. You stop responding to calorie deficits as easily (aka, fat loss stalls)

So if this number feels like “too much,” but it’s what your data says—it might be time to trust the process.

Spend time at maintenance. Fuel your workouts. Rebuild your metabolism. You’ll thank yourself later.

Not Sure Where You’re At? Try This:

Before jumping into a calorie goal, track your intake for 5–7 days.

Eat as you normally would, and monitor:

• Your weight

• Your energy

• Your hunger levels

• Your performance in the gym

If your weight is stable, you’re probably eating around maintenance. If it’s trending down, you’re in a deficit. If it’s creeping up, you’re in a surplus.

This is just data, not judgment.

Final Note:

Your calorie target isn’t a limit—it’s a tool. Use it to guide your habits, not control your life. Some days will be higher, some lower. That’s normal. It’s the average over time that moves the needle.