It estimates your daily calorie needs (Total Daily Energy Expenditure — TDEE) based on age, sex, weight, height, and activity level.
Use them to maintain weight (eat TDEE), lose weight (eat below TDEE by a safe deficit), or gain weight (eat above TDEE).
No. They are estimates useful for planning. Individual metabolism varies; track progress and adjust calories accordingly.
Yes — activity level or logged exercise increases daily calorie needs and should be included for accurate results.
A common approach is a 300–700 kcal/day deficit for gradual, sustainable weight loss (≈0.5–1 kg per week), but consult a professional for personalized advice.