How Many Calories Should I Eat? Complete Calculator & Guide 2025
Whether you want to lose weight, maintain your current weight, or build muscle, knowing your daily calorie needs is the foundation of any successful nutrition plan. This comprehensive guide explains exactly how to calculate your calories.
Calculate Your Calories NowTable of Contents
Quick Answer: Daily Calorie Needs
Average daily calorie needs:
- Women: 1,600 - 2,400 calories per day
- Men: 2,000 - 3,000 calories per day
For weight loss: Eat 500 calories below your TDEE (maintenance calories)
For muscle gain: Eat 300-500 calories above your TDEE
For maintenance: Eat at your TDEE
What is a Calorie?
A calorie is a unit of energy. Specifically, it's the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. When we talk about food calories, we're actually talking about kilocalories (kcal), which equals 1,000 calories.
Your body uses calories for everything: breathing, circulating blood, digesting food, physical activity, and even thinking. The number of calories you need depends on your age, sex, weight, height, and activity level.
BMR Explained (Basal Metabolic Rate)
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to keep you alive. This includes maintaining vital functions like:
- Breathing and circulation
- Cell production and repair
- Brain function
- Body temperature regulation
- Hormone production
Mifflin-St Jeor BMR Formula (Most Accurate)
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
This formula is considered the most accurate for estimating BMR in most adults.
TDEE Explained (Total Daily Energy Expenditure)
Your TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn through daily activities and exercise. This is your maintenance calories – the amount you need to maintain your current weight.
TDEE = BMR × Activity Multiplier
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| 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 | Very hard exercise + physical job | 1.9 |
How Many Calories for Weight Loss?
To lose weight, you need to create a calorie deficit – eating fewer calories than your body burns. Here's what the research says:
500 Calorie Deficit
Lose approximately 1 pound (0.45 kg) per week. This is the recommended safe rate of weight loss.
1000 Calorie Deficit
Lose approximately 2 pounds (0.9 kg) per week. Only recommended with medical supervision.
Important Warning
Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Extreme restriction can cause nutrient deficiencies, muscle loss, and metabolic slowdown.
How Many Calories for Muscle Gain?
Building muscle requires a calorie surplus – eating more than your body burns. Here's how to do it:
Lean Bulk (Recommended)
Eat 300-500 calories above TDEE. Minimizes fat gain while building muscle.
Aggressive Bulk
Eat 500-1000 calories above TDEE. Faster muscle gain but more fat accumulation.
Combine your surplus with adequate protein intake (0.7-1g per pound of body weight) and a progressive strength training program for optimal results.
Macronutrients Breakdown
Beyond total calories, the macronutrient ratio matters for body composition and health:
Common Calorie Counting Mistakes to Avoid
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose weight at a safe rate of 1 pound per week, eat 500 calories below your TDEE (maintenance calories). For example, if your TDEE is 2,000 calories, eat 1,500 calories daily. Never go below 1,200 calories without medical supervision.
How do I calculate my maintenance calories?
Your maintenance calories (TDEE) = BMR × Activity Level. First calculate your BMR using the Mifflin-St Jeor equation, then multiply by your activity level (1.2 for sedentary, up to 1.9 for extra active). Use our free calorie calculator for instant results.
Should I eat back my exercise calories?
If you selected an activity level in your TDEE calculation, exercise is already factored in. If you do additional exercise beyond your selected level, you can eat back 50-75% of those calories (not 100%, as calorie burn estimates are often inflated).
Why am I not losing weight in a calorie deficit?
Common reasons include: underestimating calorie intake, water retention masking fat loss, metabolic adaptation over time, or your deficit isn't as large as you think. Try tracking more accurately with a food scale and be patient—weight loss isn't always linear.
How many calories do I need to build muscle?
For lean muscle gain, eat 300-500 calories above your TDEE. Combine this surplus with 0.7-1g protein per pound of body weight and progressive strength training. Expect to gain 0.5-1 pound per week (some will be muscle, some fat).
Is 1200 calories enough for weight loss?
1,200 calories is the minimum recommended for women and may be too low for many people. Very low calorie diets can cause nutrient deficiencies, muscle loss, and metabolic slowdown. Consult a healthcare provider before going this low.
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