how many calories do i need

Most adult women need 1,600 to 2,400 calories per day, while most adult men need 2,000 to 3,000 calories per day. Your exact daily target depends on your age, weight, height, biological sex, activity level, and whether you want to lose, maintain, or gain weight.

How to Estimate Your Exact Needs

You can find your personal target using the Mayo Clinic Calorie Calculator or by following this two-step formula:

1. Calculate your Basal Metabolic Rate (BMR). This is the energy your body burns at complete rest. Using the Mifflin-St Jeor equation, men calculate (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5. Women use (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161.
2. Multiply by your activity level. This gives your Total Daily Energy Expenditure (TDEE), which is your daily maintenance calorie target.

• Sedentary (little to no exercise): Multiply BMR by 1.2.
• Lightly active (light exercise 1–3 days a week): Multiply BMR by 1.375.
• Moderately active (moderate exercise 3–5 days a week): Multiply BMR by 1.55.
• Very active (hard exercise 6–7 days a week): Multiply BMR by 1.725.

Adjusting for Your Goal

Once you know your maintenance calories (TDEE), adjust your daily intake based on what you want to achieve:

• Maintain weight. Eat roughly your TDEE every day.
• Lose weight. Subtract 500 calories from your daily TDEE to lose about 1 pound per week. For safe metabolic health, women should not drop below 1,200 calories per day and men should not drop below 1,500 calories without medical supervision.
• Gain weight or build muscle. Add 250 to 500 calories above your TDEE and pair your intake with regular resistance training.