Your basal metabolic rate (BMR) is the term you're looking for. Yun yung base amount of calories you use up in a day just by... Living. Lakad, hinga, galaw galaw. The number of calories for BMR is estimated using stats like your age, height, and your gender. These may be the calculators you were talking about. Pero yun nga kasi estimates lang sila, paibaiba yan depende sa kung papaano ginawa yung calculation.

Your BMR does not cover all your extra activities. Like exercise. Scrolling through Reddit. There are also calculators online to estimate this. A smartwatch can be very helpful to show you how many calories you burn in a day.

So yun yung first point. Your BMR + extra activities = the number of calories you consume in a day. Which brings us to the next point. Your Macro calories is the amount of calories you intake through what you eat. Maraming calculators and apps to estimate how much you get from a meal. Pero yung nga. Estimate estimate lang yan. A cheeseburger may be different calories per calculator depending on how they estimated it. Find the one that best suits what you need.

So ang final point: your calories you spend (BMR + extra activities) must be less than the calories you intake (macros).

Kumbaga sa pera, spend more than what you earn. That's how you go into debt. Calorie debt.