USING A DEFICIT
Choose a starting point, then evaluate the trend.
A calorie deficit means average energy intake is below average energy expenditure. The calculator estimates both; it does not measure either one.
Start with the smaller useful adjustment
The 5%, 10%, 15%, and 20% options are comparison settings created by Calorie Method. They are not prescribed by the Mifflin equation. A smaller deficit can be easier to sustain, while a larger displayed deficit can raise adequacy and adherence concerns.
Use comparable measurements
Daily body weight is affected by water, sodium, stored carbohydrate, digestion, and other factors. Compare multi-week averages collected under similar conditions. If the trend is meaningfully different from the goal after a consistent period, adjust in a small step rather than reacting to one reading.
Food quality still matters
A calorie target does not establish nutrient adequacy. Build meals around varied minimally processed foods, appropriate protein sources, vegetables and fruit, and other foods that fit individual needs and culture. Calorie arithmetic alone cannot screen for deficiencies.