Depending on your body fat percentage, you start with your maintenance calories. This ensures a smoother transition from the previous calorie surplus. After a mesocycle (6 weeks), a gentle deficit is then calculated
Most online calculators start more drastically, which is usually not a sustainable approach. If you regularly enter your body weight in MCI, the target calories are automatically adjusted to your actual progress. Over time, the information will become more accurate and tailored to you.