Scale to GramsHow Many Calories Should I Eat a Day? A Simple Guide
Quick Answer
Most US adults need 1,800-2,400 cal/day for maintenance. To lose weight, subtract 500 cal from your TDEE for ~1 lb/week loss. To build muscle, add 200-300 cal plus strength training. Never go below 1,200 cal (women) or 1,500 cal (men) without medical supervision.
Track With Our Calorie CounterAverage US woman
1,800-2,400 cal
maintenance, sedentary to active
Average US man
2,400-3,000 cal
maintenance, sedentary to active
Fat loss deficit
500 cal/day
about 1 lb/week loss
Daily Calorie Targets by Age and Goal
Use these as starting points then refine with the BMR formula below.
| Group | Sedentary | Moderately active | Active |
|---|---|---|---|
| Woman 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 |
| Woman 31-50 | 1,800 | 2,000 | 2,200 |
| Woman 51+ | 1,600 | 1,800 | 2,000-2,200 |
| Man 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 |
| Man 31-50 | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 |
| Man 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
Step 1: Calculate Your BMR
Basal Metabolic Rate is what you burn at total rest. Use the Mifflin-St Jeor formula. Men: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5. Women: BMR = (10 x weight kg) + (6.25 x height cm) - (5 x age) - 161. A 30-year-old woman, 65 kg, 165 cm = 1,384 cal BMR.
Step 2: Multiply by Activity Factor for TDEE
Total Daily Energy Expenditure = BMR x activity multiplier.
| Activity level | Multiplier | Example |
|---|---|---|
| Sedentary (desk job, no exercise) | BMR x 1.2 | ~1,660 cal |
| Lightly active (1-3 days/week) | BMR x 1.375 | ~1,900 cal |
| Moderately active (3-5 days/week) | BMR x 1.55 | ~2,145 cal |
| Very active (6-7 days/week) | BMR x 1.725 | ~2,387 cal |
| Extra active (physical job + intense training) | BMR x 1.9 | ~2,630 cal |
Step 3: Adjust for Your Goal
Lose weight: TDEE - 300 to 500 cal (~0.5-1 lb/week loss). Maintain: eat at TDEE. Build muscle: TDEE + 200-300 cal plus strength training. Never go below 1,200 cal (women) or 1,500 cal (men) without medical supervision. Extreme restriction slows metabolism and burns muscle.
Calorie Quality Matters Too
2,000 cal of whole foods and 2,000 cal of fast food affect your body very differently. Prioritize 0.7-1g protein per lb of bodyweight. Half the plate vegetables and fruit. Whole grains over refined. Healthy fats from nuts, olive oil, avocado. High protein naturally reduces hunger.
Common Tracking Mistakes
Forgetting cooking oils (1 tbsp olive oil = 120 cal). Liquid calories (a latte = 190 cal, OJ = 110 cal/glass). Underestimating portions by 30-50%. Skipping weekend tracking (two days of overeating undoes five days of dieting). Setting an unsustainably aggressive deficit.
Frequently Asked Questions
How many calories should I eat to lose weight?+
Subtract 500 cal from your TDEE for about 1 lb of fat loss per week. For most US adults, that lands around 1,500-2,000 cal/day for women and 2,000-2,500 cal/day for men.
How many calories should a woman eat per day?+
Most US women need 1,800-2,400 cal/day for maintenance. Sedentary 51+ trends toward 1,600. Active 19-30 trends toward 2,400. Use the BMR formula for a personal number.
How many calories should a man eat per day?+
Most US men need 2,400-3,000 cal/day for maintenance. Sedentary 51+ around 2,000-2,200. Active 19-30 hits 3,000. Athletes and physical workers can exceed 3,500.
Is 1,200 calories enough?+
For most adult women, 1,200 cal is the absolute minimum, suitable only for short-term aggressive fat loss with medical supervision. Below 1,200 risks muscle loss, metabolic adaptation, and nutrient deficiency.
How do I calculate my BMR?+
Mifflin-St Jeor formula. Men: (10 x weight kg) + (6.25 x height cm) - (5 x age) + 5. Women: same minus 161. Multiply by 1.2 to 1.9 for activity to get TDEE.
Can I lose weight without counting calories?+
Yes. High-protein diets, intermittent fasting, and whole-foods eating all create natural calorie deficits without counting. But for steady measurable progress, tracking even with photo-based AI tools makes it much easier.
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