How Many Calories Do You Need Per Day?

Your daily calorie needs depend on a combination of biological factors and lifestyle choices. This calculator estimates the number of calories you should eat each day to reach your specific goal, whether that is losing fat, building muscle, or staying at your current weight. It works by first calculating your Total Daily Energy Expenditure (TDEE) and then adjusting up or down based on the goal you select.

The underlying science is straightforward: your body obeys the laws of energy balance. When you consume more calories than you burn, the excess is stored as body fat. When you consume fewer than you burn, your body draws on stored energy to make up the difference. The rate at which you gain or lose weight is determined by the size of that surplus or deficit over time.

Understanding Your Calorie Target

The calculator provides a single daily number, but think of it as a weekly average rather than a rigid daily cap. Eating 1,900 calories one day and 2,100 the next still averages out to 2,000. This flexibility makes adherence far easier and accommodates the natural fluctuations of everyday life, such as social meals, varying hunger levels, and different training days.

Here is a general guide to what each goal setting implies:

Goal	Weekly Change	Daily Adjustment
Lose weight fast	-1.0 kg / -2.2 lbs	-1000 kcal
Lose weight	-0.5 kg / -1.1 lbs	-500 kcal
Lose weight slowly	-0.25 kg / -0.55 lbs	-250 kcal
Maintain weight	0	0 kcal
Gain weight slowly	+0.25 kg / +0.55 lbs	+250 kcal
Gain weight	+0.5 kg / +1.1 lbs	+500 kcal
Gain weight fast	+1.0 kg / +2.2 lbs	+1000 kcal

Structuring Your Daily Meals

Once you know your calorie target, the next step is dividing it across meals. There is no single "best" meal frequency; research shows that total daily intake matters more than how many meals you eat. That said, most people find three to four meals per day practical and satisfying. A common split is:

Breakfast (25%): A protein-rich meal to break the overnight fast and stabilize blood sugar. Example: eggs with whole-grain toast and fruit.
Lunch (35%): The largest meal for many people, ideally balanced with lean protein, complex carbohydrates, and vegetables.
Dinner (30%): A moderate meal that supports recovery if you trained during the day. Prioritize protein and vegetables.
Snack (10%): Optional, used to bridge gaps or support pre- and post-workout nutrition. Greek yogurt, nuts, or a protein bar work well.

Calories for Weight Loss

The most sustainable rate of fat loss is 0.5 to 1.0 kg (1-2 lbs) per week. This requires a daily deficit of 500 to 1,000 calories below your TDEE. While larger deficits produce faster results on the scale, they come with significant trade-offs: increased muscle loss, greater hunger, reduced energy, hormonal disruption, and a higher risk of rebound weight gain once you return to normal eating.

For most people, the "Lose weight" option (500-calorie deficit) strikes the optimal balance between speed and sustainability. If you have a significant amount of weight to lose (BMI over 30), you can tolerate a larger deficit initially. If you are already lean and trying to get leaner, a smaller deficit (250 calories) preserves more muscle.

Calories for Muscle Gain

Building muscle requires a calorie surplus because muscle protein synthesis is an energy-expensive process. However, the surplus does not need to be enormous. Research consistently shows that a modest surplus of 200 to 400 calories per day, combined with adequate protein intake (1.6-2.2 g per kg of body weight) and progressive resistance training, maximizes lean mass gain while minimizing fat accumulation.

The "Gain weight slowly" option (+250 calories) is ideal for experienced lifters who want to minimize fat gain during a bulk. Beginners and intermediates can use the standard "Gain weight" option (+500 calories) because their rate of muscle growth potential is higher.

Calorie Quality Matters

While the total number of calories determines weight change, the quality of those calories affects your body composition, energy levels, satiety, and long-term health. A diet of 2,000 calories from whole foods will produce very different outcomes compared to 2,000 calories from ultra-processed foods, even if the number on the scale is similar. Prioritize whole grains, lean proteins, fruits, vegetables, healthy fats, and minimally processed foods for the majority of your intake.

When to Recalculate

Your calorie needs are not static. As your weight changes, your TDEE changes with it. For every kilogram of body weight lost, you burn roughly 15-20 fewer calories per day. Recalculate every 4-6 weeks or after every 3-5 kg of weight change. If your weight has stalled for more than two weeks despite consistent adherence, it is time to recalculate and adjust.

Next step: Once you have your calorie target, use the Macro Calculator to split those calories into protein, carbs, and fat. For weight loss planning, the Calorie Deficit Calculator can help you project your timeline.

Frequently Asked Questions

The calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE). Finally, it adjusts the TDEE up or down based on your selected goal to produce a personalized daily calorie target.

To lose weight at a healthy rate of 0.5 kg (1 lb) per week, eat approximately 500 calories below your TDEE. For most women this falls between 1,400 and 1,800 calories per day, and for most men between 1,800 and 2,200 calories. Never go below 1,200 (women) or 1,500 (men) without medical supervision.

Not necessarily. What matters is your weekly calorie average. Many people benefit from calorie cycling, eating more on training days (closer to or at TDEE) and less on rest days (a larger deficit). This can improve workout performance and adherence while still achieving the same weekly deficit.

Counting calories is not the only approach, but it is the most precise way to ensure you are in a deficit. Alternatives include portion control, plate-based methods, or hand-size portions. However, if you have been unable to lose weight with other methods, tracking calories for a period can reveal hidden intake you may not be aware of.

The most common reasons are underestimating food intake (missed oils, sauces, drinks, and snacks) and overestimating activity level. Try tracking every bite for one full week with a food scale, select a lower activity level, and give it 2-3 weeks. If weight still does not change, reduce by another 100-200 calories.

Very low-calorie diets (below 1,200 for women or 1,500 for men) should only be followed under medical supervision. They increase the risk of muscle loss, nutrient deficiencies, gallstones, metabolic adaptation, and hormonal disruption. A moderate deficit of 500 calories produces better long-term results with fewer side effects.

To build muscle, eat approximately 200-400 calories above your TDEE, combined with 1.6-2.2 g of protein per kg of body weight and a structured resistance training program. Larger surpluses do not accelerate muscle growth; they primarily increase fat gain. Beginners can build muscle even at maintenance or a slight deficit.

Yes, this is called metabolic adaptation or adaptive thermogenesis. When you eat in a deficit, your body reduces energy expenditure by lowering NEAT (fidgeting, daily movement), reducing the thermic effect of food, and making metabolic processes slightly more efficient. This effect is proportional to the size and duration of the deficit, which is why moderate deficits with periodic diet breaks are recommended.

Calorie Calculator