How to Use a Calorie Calculator for Realistic Weight Goals

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Using a calorie calculator wisely means being honest about your activity level and aiming for modest changes—not drastic cuts. Start with your maintenance calories, then adjust by 300-500 calories daily for steady weight loss or gain. Pair this with nutrient-dense foods to stay satisfied, and revisit your numbers monthly as your body changes. Sustainable results come from small, consistent shifts, not extreme targets.