To accurately determine your daily calorie amount, enter your current weight, age, height, and gender into the calculator. Try your best to estimate how often and intensely you will be working out. These variables are factored into the equation. The results will show how many calories you may eat in order to maintain or lose weight using both a moderate and an extreme approach. The maintenance value is considered the Total Daily Energy Expenditure (TDEE). This is the amount of calories you need in order to maintain your current weight. It is also important to note that there is no 1 size fits all approach when it comes to dieting. Everyone is unique and different. Your macro breakdowns will be different based on your body type. For example an ectomorph, or someone who does not gain weight easily, can consumer a higher % of their calories from carbohydrates and still lose weight. These numbers should be used a baseline to get started and then adjusted accordingly. After a week or two you may need to either increase your calories slightly or decrease them slightly depending on your goals. Finally the calculator is using the Mifflin-St Jeor equation to determine the results because it is considered to the be the most accurate.