How many calories should I eat a day?
There's no single number for everyone. Here's how to find yours in three steps.
Typical ranges
Many adult women maintain their weight on roughly 1,800–2,400 kcal a day and men on 2,200–3,000 kcal, depending on size and activity. The famous 2,000 kcal on food labels is a reference value for labelling, not a personal target.
Step 1: estimate your maintenance calories
Use the TDEE calculator. It estimates your resting metabolism with the Mifflin-St Jeor equation and multiplies it by your activity level.
Step 2: adjust for your goal
| Goal | Daily calories |
|---|---|
| Lose weight | Maintenance − 300 to 500 kcal |
| Maintain | Maintenance |
| Gain weight / build muscle | Maintenance + 250 to 300 kcal |
Avoid going below about 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Step 3: test and adjust
Log what you eat for two to three weeks and watch your weekly average weight. If it's moving in the right direction at a sensible pace, keep going. If not, adjust by 100–200 kcal. Your real maintenance is whatever keeps your weight stable.
FAQ
Frequently asked questions
How many calories should I eat to lose weight?
About 300–500 kcal below your maintenance calories. Use the calorie deficit calculator to pick a rate.
Is 1,200 calories a day enough?
For many people it's too low to sustain and makes it hard to get enough protein and nutrients. Don't go lower without medical advice.
Do I need to eat back calories from exercise?
If your activity level already includes your workouts, no.