How Many Calories Should I Eat Per Day?

Most adults need:

• 1,800–2,400 calories per day (women)
• 2,200–3,000 calories per day (men)

These ranges vary depending on activity level.

To lose weight:
Eat 300–500 calories below your TDEE.

To gain weight:
Eat 250–500 calories above your TDEE.

To maintain weight:
Eat at your TDEE.

TDEE stands for Total Daily Energy Expenditure.

It represents the total number of calories your body burns in a day.

TDEE includes:

1. Basal Metabolic Rate (BMR) – Calories burned at rest
2. Activity – Movement and exercise
3. Thermic Effect of Food – Calories burned digesting food

Your TDEE changes based on activity level.

Step 1: Estimate Your BMR

A common method is the Mifflin-St Jeor formula:

For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Step 2: Multiply by Activity Level

• Sedentary (little exercise): × 1.2
• Lightly active (1–3 days/week): × 1.375
• Moderately active (3–5 days/week): × 1.55
• Very active (6–7 days/week): × 1.725
• Extremely active (hard labor or training twice daily): × 1.9

This gives you your estimated TDEE.

Remember:

This is an estimate — not an exact number.

Tracking and adjusting based on real-world data is more accurate.

To lose weight safely:

Reduce intake by 300–500 calories per day below TDEE.

This typically results in:

0.5–1 pound of weight loss per week.

Avoid extreme deficits.

Large deficits can cause:

• Muscle loss
• Fatigue
• Hormonal disruption
• Increased binge risk

For most adults:

• Women should generally not go below 1,200 calories per day
• Men should generally not go below 1,500 calories per day

Going below these levels without medical supervision can increase risk of:

• Nutrient deficiencies
• Fatigue
• Hormonal issues
• Metabolic slowdown

If you're consistently under-eating, progress may stall.

To gain weight:

Add 250–500 calories above your TDEE.

This helps:

• Build muscle gradually
• Limit excess fat gain
• Improve recovery

Aggressive overeating often leads to unnecessary fat gain.

Controlled surplus works best.

If you're intentionally gaining:

→ Calorie Tracker for Weight Gain

Many people underestimate calorie intake.

Tracking provides:

• Awareness
• Adjustment ability
• Trend visibility

You don’t need perfection — but you need consistency.

If you're new and overwhelmed:

→ How to Track Calories Without Weighing Food

If you want a faster system:

→ AI Calorie Tracker

After 2–3 weeks:

If weight is not changing:
Adjust by 100–200 calories.

If losing too fast:
Increase calories slightly.

If gaining too quickly:
Reduce surplus slightly.

Your body is the feedback system.

1. Choosing too aggressive a deficit
2. Going below safe minimums
3. Quitting tracking after one bad day
4. Relying only on calculators
5. Ignoring protein intake

If you've struggled before:

→ Why Calorie Counting Fails

How many calories should I eat to lose weight?

Most people lose weight by eating 300–500 calories below their TDEE.

How many calories should I eat to gain muscle?

A 250–500 calorie surplus above TDEE is generally recommended.

Is 1,200 calories too low?

For most adult women, 1,200 calories is considered a lower safe minimum. Many men require more.

How accurate are TDEE calculators?

They provide estimates. Tracking your intake and adjusting based on real progress is more reliable.

Should I track macros too?

Yes. Protein intake is especially important for muscle retention and growth.

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Calculating calories is step one.

Tracking consistently is step two.

You don’t need perfection.

You need:

• A clear target
• A repeatable system
• Low friction

If you want a faster way to track daily intake:

→ Explore the full system:
AI Calorie Tracker