Daily targets by goal

The math (Mifflin-St Jeor)

BMR = 10×kg + 6.25×cm − 5×age + 5 (men) or − 161 (women). TDEE = BMR × activity factor. A 500 kcal/day deficit ≈ 0.45 kg (1 lb) lost per week; going below ~1,200 kcal isn't recommended without medical supervision. These are estimates — track and adjust.