How Many Calories Should I Eat a Day? (For Weight Loss, Maintenance & Gain)
Typical daily calorie needs by age and sex
Estimated ranges from the Dietary Guidelines for Americans (2020–2025). The low end is for sedentary people, the high end for active people:
| Age | Women (kcal/day) | Men (kcal/day) |
|---|---|---|
| 19–30 | 1,800–2,400 | 2,400–3,000 |
| 31–50 | 1,800–2,200 | 2,200–3,000 |
| 51–60 | 1,600–2,200 | 2,200–2,800 |
| 61+ | 1,600–2,000 | 2,000–2,600 |
These are averages for "reference" body sizes. Taller, heavier, or more muscular people need more; smaller people need less. For pregnancy, breastfeeding, or children, use our Pregnancy, Breastfeeding, or Kids calculators.
Find your own number in 3 steps
Step 1: Estimate your BMR (calories at rest)
Learn more in What is BMR?
Step 2: Multiply by your activity level → TDEE
Sedentary ×1.2 · Light ×1.375 · Moderate ×1.55 · Very active ×1.725 · Extreme ×1.9. The result is your maintenance calories (what is TDEE?).
Step 3: Adjust for your goal
Lose fat: TDEE − 300 to 500 · Maintain: TDEE · Gain muscle: TDEE + 200 to 300.
Worked example
Daniel: 35, male, 180 cm, 90 kg, lightly active (gym twice a week, desk job).
- BMR = 10×90 + 6.25×180 − 5×35 + 5 = 900 + 1,125 − 175 + 5 = 1,855 kcal
- TDEE = 1,855 × 1.375 = ~2,550 kcal
Get your exact calorie target
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How many calories to lose weight?
| Daily deficit | Expected loss / week | Best for |
|---|---|---|
| −250 kcal | ~0.25 kg (0.5 lb) | Little to lose, very sustainable |
| −500 kcal | ~0.5 kg (1 lb) | Most people (is it safe?) |
| −750 kcal | ~0.7 kg (1.5 lb) | Larger bodies, short-term |
Plan your full timeline with the Calorie Deficit Calculator or Weight Loss Calculator.
Calories aren't everything: what to eat
- Protein first: ~1.2–2.0 g per kg of body weight keeps you full and protects muscle. See how much protein per day.
- Fiber: 25–38 g/day from vegetables, fruit, legumes, whole grains.
- Balance your macros: use the Macro Calculator to split your calories into protein, carbs, and fat.
- Drink your water: thirst is often mistaken for hunger. Check your target with the Water Intake Calculator.
Frequently asked questions
How many calories should I eat a day?
According to the Dietary Guidelines for Americans, adult women typically need about 1,600–2,400 calories per day and adult men about 2,000–3,000, depending on age and activity. Your personal number is your TDEE, which you can estimate from your BMR and activity level.
How many calories should I eat to lose weight?
Eat about 300–500 calories less than your TDEE. This usually leads to around 0.25–0.5 kg (0.5–1 lb) of weight loss per week. Most guidance advises not going below about 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision.
Is 1,200 calories a day enough?
1,200 calories is a common lower limit for women and is too low for most men and for active people. It can make it hard to meet nutrient and protein needs. Use it only if it is genuinely appropriate for your size and ideally with professional guidance.
Should I eat the same calories every day?
Not necessarily. What matters most is your weekly average. Some people eat a little more on training days and a little less on rest days. As long as the weekly total matches your goal, results are similar.
Sources
- Dietary Guidelines for Americans 2020–2025, Appendix 2: Estimated Calorie Needs
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure (Am J Clin Nutr, 1990)
- NIH / NIDDK Body Weight Planner
- CDC: Losing Weight
- NHS: Understanding calories
This article is for general education and is not medical advice. Calorie needs vary by individual. Consult a qualified healthcare professional before making significant dietary changes, especially if you are pregnant, breastfeeding, under 18, or have a medical condition or history of disordered eating. See our medical review policy and disclaimer.