Kcalbit

Inputs, interpretation, and weekly adjustments without overthinking.

Our calculator gives a starting point. The win is what you do in the next 2–3 weeks: measure, review, and adjust.

Set good inputs

• Age/height/weight: recent numbers; round sensibly.
• Activity: pick the closest match; you’ll refine later.
• Target weight & pace: choose a realistic pace (see safe deficits/surpluses).

Read the outputs

• BMR: calories at rest.
• TDEE: BMR × activity—your maintain level.
• Target kcal/day: maintain ± a safe daily adjustment based on your goal.

Review weekly

Weigh 3–7x/week; compare the average week-to-week. If your trend doesn’t match the plan for 2–3 weeks, adjust by 100–150 kcal/day. Keep meals simple; plan 2–3 “default” options for busy days.