Your Target Is a Starting Line, Not a Prison
The Mifflin-St Jeor equation is a widely used adult estimate, but measured needs can differ because of body composition, activity, sleep, health, and tracking error. Treat the result as a starting range, review your trend for 2–3 weeks, and adjust gradually.
Protein Should Drive Your Plate
Adequate protein and resistance training can help preserve lean mass during a calorie deficit. Protein needs vary by body size, training, health, and dietary pattern; use the calculated amount as a starting estimate and seek professional guidance when needed.
When to Recalculate
As you lose fat, your body becomes lighter and requires less energy to move around. This means your "maintenance" calories will drop. Recalculate your target every 4 to 6 weeks, or after every 3-4 kg of weight change, to ensure you stay in an optimal deficit.
Need help setting a realistic calorie target?
Coach Manjunath and the Gravity Elite team can review your result, routine and goal, then suggest a practical next step for training and nutrition.
Free consultation requests are subject to availability and suitability.