These are estimates — a starting point, not medical advice. Calories are estimated with the Mifflin-St Jeor equation and an activity multiplier; both are approximations, so real results vary. Track your weight and how you feel for 2–4 weeks and adjust from there — that real-world data beats any calculator. This tool isn't suitable for under-16s or during pregnancy; if you have a medical condition or any history of disordered eating, please speak to a GP or registered dietitian before changing your intake. Never eat below a safe minimum to force faster results.