How Many Calories Should I Eat Per Day? (Free Calculator + Complete Guide)

"How many calories should I eat per day?" is one of the most common and frequently misunderstood nutrition questions. If you have ever searched for a simple answer and found wildly different numbers, you are definitely not alone.

The reality is that there is no single calorie number that works for everyone. Your ideal daily calorie intake depends on several personal factors, including your age, sex, height, weight, activity level, and overall goals.

In this guide, we’ll break everything down in plain English and help you determine the right calorie target for weight loss, weight maintenance, or muscle gain. You’ll also find a free calorie calculator, expert-backed explanations, and practical tips you can actually use.

Quick Answer: How Many Calories Should You Eat Per Day?

If you’re looking for a quick, high-level answer, here are the commonly cited daily calorie ranges:

• Women: approximately 1,800–2,400 calories per day
• Men: approximately 2,200–3,000 calories per day

These numbers are based on population averages published by organizations like the USDA and CDC. While helpful for context, they are not personalized and should only be used as a starting point.

To determine your actual daily calorie needs, you need to factor in your body, lifestyle, and goals - which is where a calorie calculator becomes useful.

Free Daily Calorie Calculator (Personalized in Seconds)

Our free calorie calculator estimates how many calories you should eat per day based on your personal information.

The calculator takes into account:

• Age
• Biological sex
• Height and current weight
• Activity level
• Your goal (lose weight, maintain weight, or gain muscle)

It uses well-researched formulas to estimate your daily calorie needs and then adjusts the result based on your goal. The outcome is a realistic, sustainable calorie target, not a random guess.

Use the calculator above to get your number, then continue reading to understand how it’s calculated.

How Your Daily Calorie Needs Are Calculated

To better understand your calorie number, it helps to know how calorie calculators work behind the scenes.

Basal Metabolic Rate (BMR): Calories Your Body Burns at Rest

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform essential functions such as breathing, circulating blood, and maintaining body temperature.

Even if you stayed in bed all day doing nothing, your body would still burn calories.

For most people, BMR accounts for roughly 60–70% of total daily calorie burn.

Most modern calorie calculators rely on the Mifflin-St Jeor equation, which research has shown to be more accurate than older formulas for estimating BMR.

Factors that influence your BMR include:

• Body size and weight
• Lean muscle mass
• Age (BMR generally declines with age)
• Biological sex (men typically have higher BMR due to greater muscle mass)

Total Daily Energy Expenditure (TDEE): Your True Daily Calorie Burn

Your Total Daily Energy Expenditure (TDEE)represents the total number of calories you burn in an average day.

TDEE includes:

• Your BMR
• Intentional exercise and workouts
• Daily movement (walking, standing, chores)
• The thermic effect of food, or the calories burned during digestion (learn more about food macros)

Calorie calculators estimate TDEE by applying an activity multiplier to your BMR, ranging from sedentary to very active.

Your TDEE is the number of calories you would need to eat per day tomaintain your current weight.

How Many Calories Should You Eat Based on Your Goal?

Calories for Weight Loss

To lose weight, you need to consume fewer calories than your body burns - this is known as a calorie deficit.

A commonly recommended and sustainable deficit is:

• 300–500 calories per day

This typically results in about 0.5–1 pound of weight loss per week.

Want a clearer number for your goal? See our guide on how many calories to lose weight with practical deficit ranges and examples.

Extremely aggressive calorie cuts can lead to:

• Low energy and fatigue
• Muscle loss
• Hormonal disruptions
• A slower metabolism over time

For this reason, most experts recommend avoiding very low-calorie diets.

Calories to Maintain Your Weight

If your goal is to maintain your current weight, your calorie intake should be close to your TDEE.

Eating at maintenance calories can be helpful for:

• Recovering metabolically after a diet
• Improving energy and workout performance
• Building long-term, sustainable habits

Many people find that maintenance phases make it easier to keep results long-term.

Not sure what “maintenance” really means for your body? Read how many calories to maintain weight for a step-by-step breakdown and common adjustments.

Calories for Muscle Gain

Gaining muscle requires additional energy beyond maintenance.

A moderate calorie surplus is usually recommended:

• 250–500 calories per day above maintenance

Larger surpluses don’t necessarily lead to faster muscle growth and often result in excess fat gain instead.

If you’re trying to lean bulk without unnecessary fat gain, see how many calories to gain muscle for surplus guidance, rate of gain targets, and tracking tips.

Adequate protein intake and consistent strength training are key to using those extra calories effectively.

Why Two People of the Same Size Can Need Very Different Calories

Two people with the same height and weight can still have very different daily calorie needs.

Some common reasons include:

• Muscle mass: Muscle burns more calories than fat
• Daily movement: Small movements (NEAT) add up over time
• Genetics: Metabolic efficiency varies between individuals
• Hormones: Thyroid function and insulin sensitivity matter

This is why personalized calorie calculators are far more accurate than generic calorie charts.

Why Calorie Calculators Can Give Different Results

If you’ve tried multiple calorie calculators and noticed different numbers, that’s normal.

Differences usually come down to:

• The BMR formula used
• How activity levels are defined
• Assumptions and rounding

What matters most is consistency; choose one reliable calculator and adjust based on real-world results.

How Often Should You Recalculate Your Calories?

Your calorie needs change over time.

You should recalculate if:

• You lose or gain 5–10 pounds
• Your activity level changes
• You start or stop strength training
• Your goal changes

Periodically updating your numbers helps keep your calorie target accurate.

Common Calorie Counting Mistakes

• Eating too few calories
• Overestimating calories burned from exercise
• Ignoring liquid calories
• Failing to adjust intake as weight changes

Research suggests calorie intake is often underreported by 20–30%, even in controlled studies.

Frequently Asked Questions

How many calories should a woman eat per day?

Most women need between 1,800 and 2,400 calories per day, depending on activity level and goals.

How many calories should a man eat per day?

Most men need between 2,200 and 3,000 calories per day.

Is 1,200 calories per day enough?

For most adults, 1,200 calories per day is too low and may lead to nutrient deficiencies and low energy.

Are calorie calculators accurate?

They provide estimates rather than exact numbers, but they’re a reliable starting point.

Final Takeaway

Your daily calorie target is a tool, not a rule.

Use it as a starting point, pay attention to how your body responds, and adjust as needed. Consistency matters far more than perfection.

Next: Pick Your Goal

Use our calorie calculator to find your personalized number and take control of your nutrition today.