Estimated daily calories are a loose target, not a contract. A quick guide to using the number without letting it use you.
The number is a ballpark
Every calorie calculator relies on equations fit to large groups of people. Real bodies vary — by a surprising amount — so treat the output as a starting estimate, not a verdict.
How to adjust over time
Pick a target, hold it for two to three weeks, and adjust based on what the scale and how you feel say together.