Calories & Weight Loss

Most adults maintain weight on ~14–16 calories per kilogram of body weight per day (about 6–7 per pound), adjusted for age and daily activity.

One medium banana (118 g) has about 105 calories; smaller or larger bananas range from 90 to 135.

None. Weight loss is built on a deficit vs TDEE—not BMR. Aim for about 300–500 kcal below your TDEE while keeping protein and nutrients high.

A lean bulk usually targets a 10–20% surplus above maintenance, roughly 200–500 calories per day for many lifters.

A small daily surplus usually works best: aim for 5–15% above maintenance, which is roughly 150–400 calories for a 2,000-calorie baseline.

One smart bulking target is a surplus of about 10–20% (roughly 200–500 kcal per day) above maintenance, aiming for +0.25–0.5% body weight per week.

A 300–500 kcal daily surplus above maintenance supports steady weight gain; smaller (+200) is slower, larger (+700–1000) adds weight faster.

Eating in a daily calorie surplus above maintenance raises body weight; the larger the surplus, the faster fat gain usually occurs.

A medium cooked ear has about 100–110 calories; small ears land near 60–80, while large ears run roughly 120–130.

One cup of raw zucchini noodles has about 20 calories; cooked zoodles land near 27 calories per cup, before sauces or oil.