how many calories should i eat

Your daily calorie needs depend entirely on your individual body metrics and physical goals. On average, adult women require 1,600 to 2,400 calories per day, while adult men require 2,000 to 3,000 calories per day just to maintain their current weight.

Because there is no universal number, finding your specific target requires calculating your individual energy burn and adjusting it based on whether you want to lose, maintain, or gain weight.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

Your BMR is the baseline number of calories your body burns at rest just to keep you alive (breathing, circulating blood, and cellular repair). The most accurate way to calculate this is using the Mifflin-St Jeor equation:

• For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Step 2: Account for Physical Activity (TDEE)

To find your Total Daily Energy Expenditure (TDEE)—the actual number of calories you burn managing your day-to-day life—multiply your BMR by your corresponding activity multiplier:

• Sedentary (little to no exercise): BMR × 1.2
• Lightly Active (light exercise 1–3 days/week): BMR × 1.375
• Moderately Active (moderate exercise 3–5 days/week): BMR × 1.55
• Very Active (hard exercise 6–7 days/week): BMR × 1.725

The result of this calculation is your maintenance calories. Eating this exact amount will keep your weight stable.

Step 3: Adjust for Your Goal

Once you know your maintenance number, you can adjust your daily intake based on what you want to achieve:

• For Sustainable Weight Loss: Subtract 200 to 500 calories from your TDEE. This safely targets a steady loss of roughly 0.5 to 1 pound per week. Note: To protect your metabolism and avoid nutrient deficiencies, daily intake should generally not drop below 1,200 calories for women or 1,500 calories for men without strict medical supervision.
• For Lean Muscle Gain: Add 300 to 500 calories to your TDEE while prioritizing a high-protein diet and structured resistance training.

To calculate your exact daily calorie target, please share:

• Your age, biological sex, height, and weight
• Your typical weekly activity level (e.g., desk job with no exercise, vs. working out 3 days a week)
• Your primary goal (lose weight, maintain weight, or build muscle)

With these details, I can run the numbers for you directly.