How Many Calories Should You Eat Per Day?

How to Use the Calorie Calculator

This calorie calculator estimates your daily calorie needs based on your age, gender, body measurements, and activity level. It also shows calories for maintaining, losing, or gaining weight.

1. Enter Your Age: Provide your age in years
2. Select Gender: Choose male or female
3. Enter Height: Input your height in centimeters
4. Enter Weight: Provide your current weight in kilograms
5. Select Activity Level: Choose how active you are during the week
6. Calculate Calories: Click the “Calculate My Calories” button
7. View Daily Calories: See your estimated daily calorie requirement
8. Maintenance Calories: Calories needed to maintain current weight
9. Weight Loss Calories: Reduced calories for healthy weight loss
10. Weight Gain Calories: Increased calories for healthy weight gain

Understanding Daily Calorie Calculations

BMR (Basal Metabolic Rate)

The number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. This is the minimum energy your body needs to survive.

TDEE (Total Daily Energy Expenditure)

Your BMR plus calories burned through physical activity and daily movement. This represents your total calorie burn in a 24-hour period.

Calorie Deficit for Weight Loss

To lose weight, you need to consume fewer calories than your TDEE. A deficit of 500 calories per day typically results in losing 1 pound per week.

Calorie Surplus for Weight Gain

To gain weight or build muscle, you need to consume more calories than your TDEE. A surplus of 250-500 calories per day promotes healthy weight gain.

How Many Calories Should I Eat?

How many calories should I eat a day?

Your daily calorie needs depend on several factors including age, gender, weight, height, and activity level. The average adult woman needs approximately 1,800 to 2,400 calories per day, while the average adult man requires 2,200 to 3,000 calories daily. However, these are general estimates, and your individual needs may vary significantly.

How Many Calories Should I Eat to Lose Weight?

If weight loss is your goal, you'll need to create a calorie deficit by consuming fewer calories than your body burns. A safe and sustainable approach is to reduce your daily intake by 500 to 750 calories, which can lead to a weight loss of 1 to 1.5 pounds per week.

Most health professionals recommend that women should not consume fewer than 1,200 calories per day, and men should not go below 1,500 calories to ensure adequate nutrition and maintain metabolic health.

How Many Calories Should I Eat to Gain Weight?

For those looking to gain weight or build muscle, you'll need a calorie surplus. Adding 300 to 500 extra calories per day to your maintenance level can promote healthy weight gain of approximately 0.5 to 1 pound per week. Focus on nutrient-dense foods to ensure quality weight gain rather than just empty calories.

How many calories do I need to gain muscle?

To gain muscle, you need to eat more calories than your body burns (a calorie surplus). Most people should add 250–500 extra calories per day above their maintenance calories. Your exact needs depend on age, gender, weight, height, and activity level. Combine the calorie surplus with strength training and enough protein for best muscle growth. Tracking your intake helps ensure lean muscle gain without excess fat.

Activity Level Definitions

Sedentary (Little or No Exercise)

Desk job with minimal physical activity. BMR × 1.2

Lightly Active (Light Exercise 1-3 Days/Week)

Light exercise or sports 1-3 days per week. BMR × 1.375

Moderately Active (Moderate Exercise 3-5 Days/Week)

Moderate exercise or sports 3-5 days per week. BMR × 1.55

Very Active (Hard Exercise 6-7 Days/Week)

Hard exercise or sports 6-7 days per week. BMR × 1.725

Popular Calorie Calculation Formulas

Mifflin-St Jeor Equation (Most Accurate)

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Harris-Benedict Equation (Original)

Men: 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)

Women: 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)

Katch-McArdle Formula (For Athletes)

370 + (21.6 × lean body mass in kg)

Requires body fat percentage measurement

Why Calorie Calculation is Important?

Weight Loss Success

Understanding your calorie needs is the foundation of effective weight loss. Create a sustainable calorie deficit without starving yourself.

Muscle Building

Ensure you're eating enough calories to support muscle growth while minimizing fat gain.

Nutritional Awareness

Become more conscious of what and how much you're eating to make informed dietary choices.

Personalized Nutrition

Get recommendations tailored to YOUR body, not generic one-size-fits-all advice.

Health Management

Maintain a healthy weight to reduce risk of diabetes, heart disease, and other health conditions.

Athletic Performance

Fuel your workouts properly and optimize recovery with adequate calorie intake.

Prevent Metabolic Slowdown

Avoid eating too few calories, which can slow your metabolism and make weight loss harder.

Macronutrient Distribution Guidelines

For Weight Loss

• Protein: 25-35% (preserves muscle)
• Carbs: 30-45% (provides energy)
• Fats: 20-30% (hormonal health)

For Muscle Gain

• Protein: 30-40% (builds muscle)
• Carbs: 40-50% (fuels workouts)
• Fats: 20-25% (hormone production)

For Maintenance

• Protein: 20-30%
• Carbs: 40-50%
• Fats: 25-35%

For Low-Carb/Keto

• Protein: 20-25%
• Carbs: 5-10%
• Fats: 65-75%

Frequently Asked Questions (FAQs)

How many calories should I eat to lose weight?

For healthy weight loss, aim for a deficit of 500-750 calories below your TDEE. This typically results in losing 1-1.5 pounds per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

How many calories do I need to maintain weight?

Most adults need 1,600-3,000 calories daily to maintain their current weight. Women typically require 1,800-2,400 calories, while men need 2,200-3,000 calories depending on activity level. Your specific maintenance calories depend on factors like age, height, weight, and metabolism.

What is BMR and why does it matter?

BMR (Basal Metabolic Rate) is the minimum calories your body needs to function. Eating below your BMR for extended periods can slow your metabolism and cause health issues. Always eat at least your BMR calories.

How many calories should I eat to lose fat?

To lose fat safely, create a deficit of 500-750 calories below your maintenance level, aiming for 1-2 pounds of weight loss per week. Most women should consume at least 1,200 calories daily, while men need a minimum of 1,500 calories to meet nutritional requirements. Combine calorie reduction with regular exercise and protein-rich foods to preserve muscle mass.

How activity level affects calorie needs?

Sedentary individuals (little to no exercise) need fewer calories than those with active lifestyles. Light activity increases calorie needs by 200-400 calories, moderate activity by 400-600, and very active lifestyles by 600-1,000+ calories daily. Athletes and people with physically demanding jobs require substantially more calories to fuel their performance.

How age affects calorie requirements?

Calorie needs typically decrease by 5-10% per decade after age 30 due to natural muscle loss and slower metabolism. Young adults in their 20s need the most calories, while seniors over 60 require fewer due to reduced activity and metabolic changes. Hormonal changes during aging, particularly during menopause, further impact calorie needs and weight management.

Why am I not losing weight on my calculated calories?

Common reasons include: underestimating food intake, overestimating activity level, water retention, hormonal factors, or not being consistent enough. Track everything accurately for 2-3 weeks before adjusting.

What's the difference between calories and macros?

Calories measure total energy in food. Macros (macronutrients) are protein, carbs, and fats that make up those calories. Each gram of protein and carbs = 4 calories; fat = 9 calories.

How many calories need for overweight?

Overweight individuals should focus on a 500-1,000 calorie deficit from their current maintenance level for sustainable weight loss. This typically means 1,500-2,000 calories for women and 1,800-2,500 for men, adjusted based on starting weight and activity. Larger bodies naturally burn more calories at rest, so calorie needs decrease as weight drops.

What foods are high in calories?

Nuts, seeds, and nut butters pack 160-200 calories per ounce with healthy fats. Oils, butter, and fatty meats provide dense calories ranging from 100-250 per tablespoon or serving. Cheese, full-fat dairy, dried fruits, and avocados offer concentrated calorie sources between 80-200 calories per portion. Processed snacks, baked goods, and sugary foods combine fats and carbs for high calorie counts often exceeding 300-500 per serving.

Do I need to eat less as I age?

Yes, metabolism naturally slows with age (about 2% per decade after 30). However, maintaining muscle mass through strength training can minimize this decline.

What if I have a medical condition?

Conditions like thyroid disorders, PCOS, diabetes, or metabolic syndrome can affect calorie needs. Consult a healthcare provider or registered dietitian for personalized guidance.

Calories in fast foods?

Fast food burgers typically contain 500-1,000 calories, with larger specialty burgers reaching 1,500+ calories. French fries add 200-500 calories depending on size, while milkshakes contribute 400-900 calories from sugar and fat. Pizza slices range from 250-400 calories each, and fried chicken meals can total 800-1,500 calories with sides.

What's the minimum safe calorie intake?

Generally, 1,200 calories for women and 1,500 for men. Going lower increases risk of nutrient deficiencies, muscle loss, and metabolic slowdown. Consult a doctor for very low-calorie diets.