Two Different Questions
| Question | Best page | Reason |
|---|---|---|
| What is my estimated maintenance? | TDEE Calculator | It estimates full-day energy expenditure from BMR and activity. |
| What calorie target should I test? | Calorie Calculator | It applies a visible deficit, maintenance, or surplus adjustment. |
| Is the estimate working? | Maintenance Calorie Calibration | It compares average intake with weight trend. |
Start With Maintenance
A deficit is defined relative to maintenance. If maintenance is poorly estimated, the deficit may be too large, too small, or simply not connected to real intake and movement.
Then Choose The Adjustment
ToolsQuark uses visible percentage options so the goal adjustment is inspectable. A 10% deficit, 20% deficit, 0% maintenance target, 5% surplus, and 10% surplus answer different planning needs.
Why Deficits Are Not Promises
A calculated deficit does not guarantee a precise weekly change. Water, sodium, digestion, adherence, training, sleep, adaptive changes, and tracking error all affect the observed trend.
How To Calibrate
Hold the target steady long enough to observe a trend, usually two to four weeks. Compare average intake with smoothed body weight, hunger, energy, training, and schedule fit. Then adjust gradually.
Frequently Asked Questions
Should I use a maintenance calculator or calorie deficit calculator first?
Estimate maintenance first, then decide whether a deficit is appropriate.
Is a bigger deficit better?
Not automatically. Larger deficits can be harder to sustain and may affect energy, training, hunger, or adequacy.
How do I know my maintenance estimate is wrong?
If average intake and weight trend do not match the expected direction over several weeks, calibrate the estimate.
Sources And Further Reading
- Body Weight PlannerNational Institute of Diabetes and Digestive and Kidney Diseases
- A New Predictive Equation for Resting Energy ExpenditureThe American Journal of Clinical Nutrition / PubMed