How Many Calories Should I Eat Per Day?

Most adults need between 1,600 and 3,000 calories per day, depending on age, sex, height, weight, and activity level. A sedentary woman aged 26-35 needs approximately 1,800 calories per day to maintain her weight, while a moderately active man of the same age needs approximately 2,800-3,100 calories. To lose 1 pound per week, subtract 500 calories from your maintenance number. To gain muscle, add 300-500 calories. The Mifflin-St Jeor equation, validated by the American Dietetic Association as the most accurate modern formula, is the gold standard for calculating your personal calorie needs.

Quick Reference: Daily Calorie Needs by Activity Level

Activity Level	Women	Men
Sedentary (desk job, little exercise)	1,800-2,000	2,400-2,600
Lightly Active (light exercise 1-3 days/week)	2,000-2,200	2,600-2,900
Moderately Active (exercise 3-5 days/week)	2,200-2,400	2,900-3,200
Very Active (intense exercise 6-7 days/week)	2,400-2,600	3,200-3,600

To lose weight: Subtract 500 calories/day from the number above for approximately 1 pound loss per week.

To gain muscle: Add 300-500 calories/day above the number, combined with strength training.

To maintain: Use the number as-is and track consistently for 2-4 weeks to verify.

Example: A sedentary woman maintaining at 2,000 would eat 1,500 calories to lose 1 lb/week.

How to Calculate Your Exact Daily Calorie Needs

Your exact daily calorie requirement depends on your Basal Metabolic Rate (BMR) and activity level. BMR is the number of calories your body burns at complete rest — the energy needed for breathing, circulation, cell repair, and organ function.

The Mifflin-St Jeor Equation

The Mifflin-St Jeor equation, published in 1990 and validated as the most accurate predictive formula by a 2005 review in the Journal of the American Dietetic Association, calculates BMR as follows:

For Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5

For Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Step 1: Convert Your Measurements

• Weight: pounds / 2.205 = kilograms
• Height: inches x 2.54 = centimeters

Example:

• Weight: 180 lbs / 2.205 = 81.6 kg
• Height: 5’10” = 70 inches x 2.54 = 177.8 cm

Step 2: Calculate Your BMR

Example for a 35-year-old man:

• BMR = (10 x 81.6) + (6.25 x 177.8) - (5 x 35) + 5
• BMR = 816 + 1,111.25 - 175 + 5 = 1,757 calories/day

Step 3: Apply the Activity Multiplier

Multiply your BMR by the factor that matches your typical activity level:

Activity Level	Description	Multiplier
Sedentary	Desk job, little to no exercise	1.2
Lightly Active	Light exercise 1-3 days/week	1.375
Moderately Active	Moderate exercise 3-5 days/week	1.55
Very Active	Heavy exercise 6-7 days/week	1.725
Extremely Active	Intense daily exercise or physical job	1.9

Continuing the example: If this man exercises 3-5 days per week (moderately active):

• TDEE = 1,757 x 1.55 = 2,723 calories/day (maintenance)
• To lose 1 lb/week: 2,723 - 500 = 2,223 calories/day
• To gain muscle: 2,723 + 400 = 3,123 calories/day

For a detailed walkthrough of setting a deficit target, see our calorie deficit calculator.

Daily Calorie Needs by Age and Gender

Women’s Daily Calorie Needs (Maintenance)

Based on average height of 5’5” (165 cm) and weight of 155-165 lbs (70-75 kg):

Age	Sedentary	Lightly Active	Moderately Active	Very Active	Extremely Active
19-25	1,800	2,070	2,340	2,610	2,880
26-35	1,800	2,070	2,340	2,600	2,870
36-45	1,750	2,015	2,275	2,540	2,800
46-55	1,700	1,960	2,215	2,475	2,730
56-65	1,650	1,900	2,145	2,395	2,645
65+	1,600	1,840	2,080	2,320	2,560

Adjustment by weight:

Your Weight	Adjust Table Value By
130 lbs	-200 calories
150 lbs	Use table as-is
180 lbs	+200 calories
200+ lbs	+300-400 calories

Men’s Daily Calorie Needs (Maintenance)

Based on average height of 5’10” (178 cm) and weight of 190-200 lbs (86-91 kg):

Age	Sedentary	Lightly Active	Moderately Active	Very Active	Extremely Active
19-25	2,400	2,760	3,120	3,480	3,840
26-35	2,400	2,760	3,120	3,480	3,840
36-45	2,350	2,705	3,060	3,415	3,770
46-55	2,250	2,595	2,940	3,285	3,630
56-65	2,150	2,475	2,800	3,125	3,450
65+	2,050	2,360	2,670	2,980	3,290

Adjustment by weight:

Your Weight	Adjust Table Value By
170 lbs	-250 calories
195 lbs	Use table as-is
220 lbs	+250 calories
250+ lbs	+400-600 calories

Key notes:

• Calorie needs decline approximately 5-10% per decade after age 30 due to muscle loss (sarcopenia)
• Strength training helps preserve muscle mass and maintain higher calorie needs as you age
• These tables assume typical body composition; athletes with high muscle mass may need 10-20% more

Calories for Weight Loss vs. Maintenance vs. Muscle Gain

For Weight Loss

A deficit of 500 calories per day produces approximately 1 pound of fat loss per week.

Take your maintenance calories and subtract your target deficit:

Deficit Size	Weekly Loss	Sustainability
250 cal/day	0.5 lbs/week	Very sustainable, best for already-lean individuals
500 cal/day	1 lb/week	Standard recommendation, good balance
750 cal/day	1.5 lbs/week	Faster but harder to maintain
1,000 cal/day	2 lbs/week	Aggressive, not recommended long-term

Safety minimums: Women should not go below 1,200 calories/day; men should not go below 1,500 calories/day without medical supervision. These floors ensure adequate nutrition for basic bodily functions.

Example: A woman with a maintenance of 2,200 would eat 1,700 calories to lose 1 lb/week. See our calorie deficit calculator for a personalized target with worked examples.

For Maintenance

Eat your calculated maintenance calories to stabilize at your current weight. Most people need to track consistently for 2-4 weeks to find their true maintenance level, since calculated values have a typical accuracy of plus or minus 10%. If your weight drifts, adjust by 100-200 calories and reassess.

For Muscle Gain

A surplus of 300-500 calories per day supports gradual muscle gain when combined with strength training.

Surplus Size	Result	Best For
200-300 cal/day	Slower, leaner gain	Experienced lifters
400-500 cal/day	Faster gain, some fat	Beginners, hardgainers

Key factors for muscle gain:

• Protein intake: 0.7-1g per pound of body weight daily
• Strength training: progressive overload is essential; calories alone do not build muscle
• Realistic expectations: 0.5-2 lbs of muscle per month depending on training experience
• Beginners can gain muscle while in a slight deficit (body recomposition)

For guidance on balancing protein, carbs, and fats, see our macro tracking guide.

Signs You Are Eating Too Few Calories

If you experience any of these while dieting, your calorie target is likely too aggressive:

• Constant fatigue: Too tired for normal work or exercise
• Persistent hunger: Obsessive thoughts about food, not just mild hunger
• Brain fog: Difficulty concentrating, forgetfulness, mental sluggishness
• Mood changes: Irritability, depression, or anxiety that was not present before
• Hair loss: Significant shedding beyond normal levels
• Brittle nails: Nails that break or chip easily
• Amenorrhea: Missed periods in women (a sign of severe energy deficit)
• Muscle weakness: Noticeable strength loss in daily activities or the gym
• Feeling cold constantly: Your body is conserving energy by reducing heat output
• No weight loss despite very low calories: Often indicates underreporting of intake

What to do: Increase calories by 200-300 per day and reassess after 2 weeks. Your long-term health matters more than rapid weight loss. A food journal helps you track intake accurately and identify whether the issue is your target or your reporting.

Signs You Are Eating Too Many Calories

• No weight loss after 3-4 weeks of tracking: You are likely at or above maintenance
• Steady weight gain: Clear sign of a calorie surplus
• Portions not matching logs: If your food journal shows low calories but weight is not changing, you may be underestimating portions

What to do: Reduce calories by 200 per day and wait 3 weeks to reassess. Adjust in small increments rather than making dramatic cuts.

How to Track Your Daily Calories with Amy Food Journal

Knowing your daily calorie target is only useful if you track it consistently. Amy Food Journal makes calorie tracking simple and sustainable.

How Amy Food Journal works:

• Set your daily target based on the calculations in this guide
• Log meals with photos: Snap a picture and Amy’s AI recognizes food and logs calories automatically
• Barcode scanning: Scan packaged foods for instant, verified calorie data
• Daily and weekly views: See running totals and identify patterns over time
• Affordable: $9.99/month or $99.99/year after a free 3-day trial — all features included, no ads

Quick setup in 5 steps:

1. Download Amy Food Journal
2. Calculate your daily target using the tables or formula above
3. Enter your target in the app settings
4. Start logging meals with photos
5. Review your daily totals and adjust portions as needed

The app removes the friction from calorie counting. Instead of manually searching databases, you photograph your food and the app handles the math. This simplicity means you are more likely to stay consistent — and consistency is what produces results.

If you eat out frequently, our restaurant calorie guides help you make informed choices: Chipotle calorie calculator, Chick-fil-A calorie counter, Starbucks calorie guide, and Dunkin’ calorie counter. For home cooking, our recipe calorie counter walks you through calculating calories in any homemade dish.

Frequently Asked Questions

How many calories should a 200 lb man eat?

A 200 lb man of average height (5’10”) who is moderately active needs approximately 2,900-3,100 calories per day to maintain his weight. For weight loss of 1 lb/week, subtract 500 calories, giving a target of 2,400-2,600 calories per day. Use the Mifflin-St Jeor formula above for a more precise calculation based on your exact age and height.

How many calories should a woman eat to lose weight?

For most women, 1,400-1,700 calories per day creates a reasonable weight loss deficit. This assumes a maintenance level of 1,900-2,200 calories (typical for moderate activity levels). Subtract 500 from your personal maintenance number for 1 lb/week loss. Never go below 1,200 calories without medical supervision.

Does calorie intake need to change as I lose weight?

Yes. As you lose weight, your BMR decreases because your body requires less energy to maintain a smaller mass. Recalculate your target every 15-20 pounds lost. After losing 20 pounds, you typically need 150-200 fewer calories than when you started. The calorie deficit calculator includes worked examples for recalculation.

How do I know if my calorie estimate is accurate?

Track your intake and weight for 3 consecutive weeks. If you are losing at the expected rate (e.g., 1 lb/week for a 500-calorie deficit), your estimate is accurate. If not, adjust by 200 calories and retest. Real-world results beat theoretical calculations. A consistent food journal is the most reliable way to verify your numbers.

What if I am very short or very tall?

Use the Mifflin-St Jeor formula rather than the tables, since the tables assume average height (5’5” for women, 5’10” for men). A 5’0” woman needs significantly fewer calories than a 5’10” woman, and the formula accounts for this difference precisely.

How many calories should a teenager eat?

Teenagers are still growing and have different nutritional needs than adults. This guide focuses on adults aged 19 and older. Consult a pediatrician or registered dietitian for personalized teenage calorie guidance.

Can metabolic rate be permanently lowered by dieting?

No, not with moderate deficits. Very aggressive deficits (1,200+ calories per day below maintenance for extended periods) can cause adaptive thermogenesis — a temporary reduction in metabolic rate of approximately 5-15%. This effect reverses when you return to normal calorie intake. Moderate deficits of 500 calories per day have minimal metabolic impact.

Should I eat more on workout days?

If your daily target already accounts for exercise through the activity multiplier, additional calories are not necessary. However, if you perform unexpectedly intense exercise beyond your normal level, eating back 50-75% of those exercise calories prevents an excessive deficit. Do not eat back 100%, as exercise calorie estimates from apps and fitness trackers tend to overestimate burns by 20-40%.

How accurate is the Mifflin-St Jeor formula?

The Mifflin-St Jeor equation is accurate to within plus or minus 10% for most healthy adults. This means if it calculates 2,500 calories, your actual need is likely between 2,250 and 2,750. Individual variation from genetics, muscle mass, and metabolic efficiency explains the range. This is why tracking and adjusting based on real-world results is essential.

Do men and women burn calories differently?

Yes. Women generally burn 10-15% fewer calories than men of the same height, weight, and activity level due to lower muscle mass and higher body fat percentage on average. The Mifflin-St Jeor formula accounts for this difference with the gender-specific constant (-161 for women, +5 for men).

Is a 1,000 calorie daily deficit safe?

For individuals with significant weight to lose (50+ lbs), a 1,000-calorie deficit may be appropriate short-term under medical guidance. For most people, it causes constant hunger, low energy, and is difficult to sustain. A 500-750 calorie deficit is more sustainable and produces meaningful results (1-1.5 lbs/week) with better adherence.

What is the minimum safe calorie intake?

General guidelines recommend minimums of 1,200 calories for women and 1,500 calories for men. Below these levels, obtaining adequate vitamins, minerals, and macronutrients becomes nearly impossible without supplementation. These are safety floors, not ideal targets — higher intake is almost always better for health and sustainability.

How does age affect calorie needs?

Calorie needs decline approximately 5-10% per decade after age 30, primarily due to the gradual loss of muscle mass (sarcopenia). A 30-year-old moderately active man might need 3,120 calories, while a 60-year-old at the same activity level needs approximately 2,800. Regular strength training helps counteract age-related muscle loss and maintains higher calorie needs.

Should I count vegetable calories when tracking?

Yes, count them, but they are minor. A cup of broccoli is 34 calories. Vegetables barely move your daily total. For simple tracking, you can round vegetables down without significantly affecting accuracy. For precision, count everything. Our recipe calorie counter has a comprehensive vegetable calorie reference table.

How many calories in a typical restaurant meal?

Most restaurant meals contain 900-1,200 calories due to added oils, butter, and larger portions than home-cooked meals. See our calorie guides for specific numbers: Chipotle (400-1,800 cal), Chick-fil-A (210-1,400 cal), Starbucks (5-580 cal for drinks), and Dunkin’ (5-520 cal).

What if I go over my calorie goal one day?

One day over your target has minimal impact on long-term results. Weight management is a weekly and monthly trend, not a daily event. If you exceed your target by 500 calories one day, spread the adjustment across the next 5 days (100 fewer calories each) or simply continue with your normal target the next day. Consistency over weeks matters far more than perfection on any single day.

Should I use BMI or calorie tracking to manage my weight?

Calorie tracking is the more actionable and accurate approach. BMI does not account for muscle mass, bone density, or body composition and is increasingly considered a limited health metric. Focus on calorie intake for weight management, and use waist measurements, how clothes fit, or body fat percentage as supplementary indicators. For app recommendations, see our comparisons of Amy vs. MyFitnessPal and Amy vs. Cronometer, or browse AI calorie counter apps.