How Many Calories Should I Eat Per Day?

The number of calories you should eat depends on your age, sex, weight, height, activity level, and goal (maintaining, losing, or gaining weight). There is no single correct number that applies to everyone, but there are reliable formulas that get you close.

Start with your maintenance calories

Maintenance calories are the amount you can eat daily without gaining or losing weight. Most adults fall somewhere between 1,800 and 3,000 calories per day, with larger, more active people needing more energy than smaller, more sedentary people.

A common starting point is to estimate Total Daily Energy Expenditure (TDEE), which combines your basal metabolic rate with the energy you burn through daily activity and exercise. Our TDEE guide walks through the exact formulas used.

Adjusting for your goal

To lose weight, a moderate deficit of 300 to 500 calories below maintenance per day is generally considered sustainable and is associated with better long-term adherence than aggressive crash diets. To gain weight or muscle, a surplus of 200 to 400 calories is a reasonable starting point.

Quality still matters

Calorie count determines whether you gain, lose, or maintain weight, but the foods you choose affect hunger, energy, and nutrient status. Prioritizing protein, fiber, and whole foods makes it easier to hit a calorie target without feeling deprived.

This article is for general educational purposes and is not a substitute for personalized advice from a registered dietitian or physician, especially if you have a medical condition.