How Many Calories Should I Eat Per Day?
There's no single answer that works for everyone — calorie needs depend on your age, sex, height, weight and how active you are. But the good news is that calculating your personal calorie target takes about 30 seconds with the right formula. Here's everything you need to know.
Free Calorie Calculator (TDEE)
Get your exact daily calorie needs, BMR, and macro targets in seconds.
What is a calorie?
A calorie (technically a kilocalorie, or kcal) is a unit of energy. Your body uses calories from food and drink to fuel every function — breathing, thinking, moving, and digesting. When you eat more calories than you burn, the excess is stored as body fat. When you eat fewer, your body burns stored fat for energy.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day — including your resting metabolism and all physical activity. It's the most important number for managing your weight.
TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier:
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs just to stay alive while at rest — breathing, circulating blood, and maintaining organ function. It's the minimum calories your body needs before any activity.
The most accurate widely-used formula is Mifflin-St Jeor:
Average daily calorie needs by group
| Group | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| Women 19–30 | ~1,800 kcal | ~2,000 kcal | ~2,400 kcal |
| Women 31–50 | ~1,800 kcal | ~2,000 kcal | ~2,200 kcal |
| Men 19–30 | ~2,400 kcal | ~2,600 kcal | ~3,000 kcal |
| Men 31–50 | ~2,200 kcal | ~2,400 kcal | ~2,800 kcal |
| Women 51+ | ~1,600 kcal | ~1,800 kcal | ~2,000 kcal |
| Men 51+ | ~2,000 kcal | ~2,200 kcal | ~2,600 kcal |
Source: USDA Dietary Guidelines. These are estimates — use our calculator for your personal number.
Calories for weight loss
To lose weight, you need to eat fewer calories than you burn — a calorie deficit. The most reliable guide:
- 500 kcal/day deficit = ~0.5 kg (1 lb) weight loss per week. Sustainable and recommended.
- 750 kcal/day deficit = ~0.75 kg (1.5 lbs) per week. Moderate pace.
- 1,000 kcal/day deficit = ~1 kg (2 lbs) per week. Aggressive — only with medical supervision.
Minimum intake: Most health guidelines recommend women eat no fewer than 1,200 kcal/day and men no fewer than 1,500 kcal/day to avoid nutritional deficiencies.
Calories for muscle gain
To build muscle effectively, you need a calorie surplus — eating more than you burn. A surplus of 200–300 calories per day above your TDEE is the recommended range for lean muscle gain with minimal fat accumulation.
✓ Summary: your calorie targets
- Weight loss: TDEE minus 300–500 calories per day
- Maintenance: Eat at your TDEE
- Muscle gain: TDEE plus 200–300 calories per day
- Minimum safe intake: 1,200 kcal (women) / 1,500 kcal (men)
What about macros?
Calories tell you how much to eat. Macros (macronutrients) tell you what to eat. The three macros are protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g).
A common starting point for general fitness:
- Protein: 1.6–2.2g per kg of bodyweight (highest priority for satiety and muscle)
- Fat: 20–35% of total calories
- Carbohydrates: Fill remaining calories
Our calorie calculator automatically generates a personalised macro breakdown based on your goal.
FAQ — daily calories
Disclaimer: This article is for general informational purposes. Individual calorie needs vary. Consult a registered dietitian or healthcare professional for personalised nutrition advice.