Calorie guide
How many calories should I eat a day?
Last updated: July 10, 2026
Short answer: most adults maintain their weight on roughly2,000 kcal/day (women) or 2,500 (men) — but your real number depends on your age, size, and activity. To lose weight, eat about 500 below that; to gain muscle, 250-500 above. Get your exact figure from thefree calorie calculator.
"How many calories should I eat a day" is the most-asked nutrition question online — and the honest answer is: it depends on you. Here's how to find your personal number, and the averages if you just want a ballpark.
The 2-step method
- Find your TDEE (maintenance calories) — your BMR multiplied by an activity factor. This is what you burn per day. Use the TDEE calculator.
- Adjust for your goal — subtract a deficit to lose, keep it to maintain, or add a small surplus to gain.
Average calorie needs (rough guide)
| Group | Maintain | Lose (~1 lb/wk) |
|---|---|---|
| Women, sedentary | 1,800-2,000 | 1,300-1,500 |
| Women, active | 2,200-2,400 | 1,700-1,900 |
| Men, sedentary | 2,200-2,400 | 1,700-1,900 |
| Men, active | 2,600-3,000 | 2,100-2,500 |
These are illustrative ranges — your calculated number is far more accurate.
Calories aren't everything
Hitting a calorie number is easier when the food quality is right. The USDA'sMyPlate guide and the five food groups cover what to fill those calories with. And for tracking what you actually eat against your target, the MyPlate app logs meals from a photo or barcode — free on iOS and Android.
Frequently asked questions
How many calories should I eat a day to lose weight?
Take your maintenance calories (TDEE) and subtract 500 for about 0.5 kg / 1 lb of loss per week — the standard sustainable pace. For a 30-year-old moderately active woman that's often around 1,500-1,700 kcal, and for a similar man around 2,000-2,200. Use the calorie calculator for your exact number.
How many calories should I eat to maintain my weight?
Your maintenance level equals your TDEE — BMR × activity factor. Averages land near 2,000 kcal/day for women and 2,500 for men, but your real number depends on age, size, and how active you are. The TDEE calculator gives you yours.
How many calories to gain muscle?
A modest surplus of 250-500 calories above maintenance supports lean muscle gain without excessive fat. Pair it with enough protein (1.6-2.2 g/kg) and resistance training. Much larger surpluses mostly add fat.
Is 1,200 calories a day healthy?
1,200 is the common lower limit for women (1,500 for men) below which you shouldn't go without medical supervision — it's hard to meet nutrient needs and often backfires. If your calculated loss target is below that floor, choose a slower pace instead.
Why do calorie needs differ between people?
Bigger and taller bodies burn more, men generally burn more than women of the same size (more muscle), younger people burn more than older, and active people burn more than sedentary. That's why a personal calculation beats any one-size number.