Calorie Calculator

How many calories should I eat?

Most people want a simple answer, but your best number depends on metabolism, body size, daily movement, and training. A good starting point is to estimate your daily energy expenditure (TDEE), then choose the goal that matches what you’re trying to do: lose fat, maintain weight, or build muscle.

Quick targets for weight loss, maintenance, and muscle gain

What your metabolism estimate is actually doing

Your calorie target is built from two parts: BMR (what your body burns at rest to keep you alive) and an activity level multiplier (to reflect walking, work, training, and daily life). That combined estimate is your daily energy expenditure (TDEE).

BMR vs. TDEE (maintenance calories)

• BMR: baseline burn for essential functions (breathing, circulation, temperature regulation).
• TDEE: BMR multiplied by activity, plus the energy cost of movement and exercise.

Why “calories burned” can look different across tools

Wearables and apps often estimate calories burned differently because they use different sensors, assumptions, and activity models. Use any estimate as a starting point, then validate with your real-world trend: if weight is stable, you’re near maintenance; if it’s dropping or rising, you’re in a deficit or surplus.

Common daily calorie targets (1200, 1500, 2000)

You’ll see popular targets like 1200 calories, 1500 calories, or 2000 calories. These can be useful reference points, but they’re not universal. Your safest, most effective target is the one that fits your body size, activity, goals and still supports energy, sleep, and training.

• 1200 calories: often too low for many adults; may be appropriate only in specific cases under guidance.
• 1500 calories: common for smaller/less active individuals aiming for fat loss, but still depends on context.
• 2000 calories: often near maintenance for some adults, but can be a deficit or surplus for others.

Practical tracking tips that improve accuracy

• Track for 2–3 weeks before making big changes; adjust in small steps (±150–250 calories/day).
• Weigh daily (or 3–4×/week) and watch the weekly average, not one-day swings.
• Don’t double-count exercise: if your estimate already includes activity, “eating back” workout calories can overshoot.
• Prioritize protein and resistance training if you want to lose fat while preserving muscle.

Frequently asked questions

How accurate are calorie estimates?

For many adults, a reasonable estimate can be within ~5–10%, but individual metabolism, tracking error, and activity differences matter. Use the estimate as a starting point, then adjust based on your trend.

What’s a good calorie deficit for weight loss?

A moderate deficit (often 250–500 calories per day) is common. Bigger deficits can work short-term but often feel harder to sustain and may impact training and recovery.

What’s a good calorie surplus for muscle gain?

Many people do best with a small surplus (often 250–500 calories per day) alongside progressive resistance training. If fat gain is accelerating, reduce the surplus slightly.

Why does my tracker show different calories burned?

Trackers use different assumptions and may overestimate exercise. Focus on consistent tracking and your weekly trend to calibrate your personal maintenance calories.

How often should I re-check my numbers?

Re-check after a meaningful change: a 5–10% body weight change, a new training routine, or a new job/activity pattern. Otherwise, small weekly adjustments usually beat frequent recalculation.

A simple rule that beats perfect math

Treat your estimate as a starting map: track honestly, aim for consistency, then adjust in small steps. That feedback loop is how the number becomes accurate for you.

If you want a clean starting point you can refine over time, our Calorie Calculator gives you practical targets for any goal.