🍽️ Nutrition Guide 6 min read
How Many Calories Should I Eat Per Day?
There is no single universal calorie target — the right number depends on your body weight, height, age, sex and how active you are. This guide explains how daily calorie needs are calculated, gives you reference numbers to work from, and covers how to adjust depending on your goal.
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Enter your details to get your estimated BMR, TDEE and recommended intake for maintenance, fat loss and muscle gain.
Calorie Calculator →BMR and TDEE: the two numbers that matter
Your daily calorie needs come from two components. BMR (Basal Metabolic Rate) is the energy your body needs at complete rest — just to keep your heart beating, lungs breathing and organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor to account for movement, exercise and daily life.
How BMR is estimated: the Mifflin–St Jeor formula
The Mifflin–St Jeor equation is the most widely validated formula for estimating BMR in healthy adults. It uses weight, height and age:
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Example — 30-year-old woman, 65 kg, 168 cm:
BMR = (10 × 65) + (6.25 × 168) − (5 × 30) − 161 = 650 + 1,050 − 150 − 161 = 1,389 kcal/day
To get TDEE, multiply by an activity factor (see table below). For this person at a lightly active level: 1,389 × 1.375 = ~1,910 kcal/day to maintain weight.
Activity multiplier table
Multiply your BMR by the appropriate factor to estimate your TDEE. Be honest about your activity level — most people overestimate how active they are on a typical day.
| Activity level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little or no exercise | × 1.20 |
| Lightly active | Light exercise 1–3 days/week | × 1.375 |
| Moderately active | Moderate exercise 3–5 days/week | × 1.55 |
| Very active | Hard exercise 6–7 days/week | × 1.725 |
| Extra active | Physical job + daily training | × 1.90 |
Calorie targets by body weight and goal
The table below provides rough TDEE estimates for a moderately active adult at different body weights, along with adjusted targets for fat loss and muscle gain. Values are approximate and assume average height for each weight range.
| Body weight | Maintenance (TDEE) | Fat loss (−500 kcal) | Muscle gain (+200 kcal) |
|---|---|---|---|
| 55 kg | ~1,850 kcal | ~1,350 kcal | ~2,050 kcal |
| 65 kg | ~2,050 kcal | ~1,550 kcal | ~2,250 kcal |
| 75 kg | ~2,250 kcal | ~1,750 kcal | ~2,450 kcal |
| 85 kg | ~2,450 kcal | ~1,950 kcal | ~2,650 kcal |
| 95 kg | ~2,650 kcal | ~2,150 kcal | ~2,850 kcal |
| 105 kg | ~2,850 kcal | ~2,350 kcal | ~3,050 kcal |
Calorie targets by goal
Once you have your TDEE, adjusting it determines your outcome. Here is how each goal translates to a practical daily target:
| Goal | Daily target vs TDEE | Expected rate | Notes |
|---|---|---|---|
| Maintain weight | = TDEE | Stable weight | Allow ±100 kcal tolerance |
| Slow fat loss | TDEE − 250 kcal | ~0.25 kg/week | Easier to sustain; less muscle loss |
| Moderate fat loss | TDEE − 500 kcal | ~0.5 kg/week | Sweet spot for most people |
| Aggressive fat loss | TDEE − 750 kcal | ~0.75 kg/week | Higher muscle loss risk; harder to maintain |
| Lean muscle gain | TDEE + 150–250 kcal | ~0.1–0.2 kg lean/week | Small surplus; minimises fat gain |
| Bulk (muscle + some fat) | TDEE + 300–500 kcal | Faster gain with more fat | Best for beginners or underweight individuals |
Macronutrient split: where the calories come from
Once you have a daily calorie target, splitting it across protein, carbohydrates and fat determines your energy quality and body composition outcomes. Each macronutrient has a set calorie density:
| Macronutrient | Calories per gram | Recommended range (% of total) | Priority note |
|---|---|---|---|
| Protein | 4 kcal/g | 25–35% | Most important for muscle preservation during fat loss |
| Carbohydrates | 4 kcal/g | 40–55% | Primary fuel for exercise and brain function |
| Fat | 9 kcal/g | 20–35% | Essential for hormone production; don't go too low |
Why the scale doesn't always reflect calorie intake
Several factors cause short-term weight fluctuations that have nothing to do with actual fat gain or loss:
- Water retention: High-sodium meals or high-carbohydrate days can add 1–2 kg of water weight overnight
- Gut content: Undigested food in the digestive tract can add 0.5–1.5 kg depending on meal timing
- Hormonal fluctuations: Can cause multi-day water weight shifts of up to 2 kg in some individuals
- Muscle glycogen: Starting or increasing carbohydrate intake increases stored glycogen (and associated water), temporarily masking fat loss on the scale
For this reason, tracking a weekly average (sum of 7 days ÷ 7) is far more informative than comparing individual daily weigh-ins. One data point is noise; a two-week trend is a signal.
Common questions
How many calories should I eat per day?
The average sedentary adult needs roughly 1,600–2,000 kcal/day (women) or 2,000–2,500 kcal/day (men) to maintain weight. Your exact number depends on height, weight, age and activity level — a personalised TDEE calculation gives a far more accurate target.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest just to stay alive. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor to account for movement, exercise and daily living. TDEE is the number you eat at to maintain your current weight.
How large a calorie deficit should I aim for to lose weight?
A deficit of 300–500 kcal per day typically produces 0.3–0.5 kg of fat loss per week — a sustainable rate that preserves most muscle mass. Deficits above 750–1,000 kcal/day significantly increase muscle loss risk and are difficult to sustain, particularly without medical supervision.
Do I need to count calories to manage my weight?
No. Calorie counting is one useful tool, but many people manage weight effectively through food quality, mindful portion sizing, hunger cue awareness and consistent habits. A calorie target is most useful as a reference frame rather than a rigid daily obligation.
Why am I not losing weight despite eating at a deficit?
The most common reasons are: underestimating calorie intake (especially from drinks, oils and sauces), overestimating activity level, water retention masking fat loss on the scale in the short term, or a deficit that is too small to produce measurable weekly loss. Track a weekly average weight over 2–4 weeks before concluding a deficit isn't working.
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