Calculator
Calorie target
Find how many calories to eat each day for your goal. If you don't know your TDEE yet, work that out first.
--kcal / day
How much should I actually eat?
To lose fat at a pace you can keep up, eat 10–20% less than your TDEE. That gap is called a deficit. The 25% setting is aggressive. It only fits for a short time, usually the first 4–8 weeks of a plan. That's often while your GLP-1 dose is being raised, when you're least hungry anyway.
Why not just go to 1200 calories?
Eating very few calories makes you lose muscle faster. It slows the rate your body burns energy. And it's hard to keep up.
Numbers are the starting point