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.
A 170 lb man (30, lightly active) needs about 4,681 kcal/day to maintain.
To lose ~1 lb/week: 4,181 kcal. To gain slowly: 4,931 kcal. Adjust age/height/activity in the calorie calculator.