Calories are the energy your body uses for breathing, digestion, movement, and exercise. Here's how to estimate what you need for weight loss, maintenance, weight gain, or muscle gain.
Your exact number depends on age, sex, height, weight, and activity level, but general population averages are:
These ranges are a starting point, not a target — an individualized estimate from a calculator is far more useful.
To lose weight, you need to consistently consume fewer calories than you burn. A deficit of about 300–500 calories per day below your maintenance level is a widely used, sustainable target — steep enough to see progress, moderate enough to stick with.
To gain weight, aim for roughly 300–500 calories above maintenance. If the goal is muscle specifically rather than general weight gain, pair that surplus with regular strength training — extra calories alone build both muscle and fat.
Averages only go so far. Use our free calculator for an estimate based on your own stats.
Open Calorie CalculatorA daily deficit of about 300–500 calories below maintenance is commonly used for gradual, sustainable weight loss, although individual needs vary.
Most people gain weight steadily by eating around 300–500 calories above maintenance, combined with strength training for lean mass.
A calorie calculator provides a personalized estimate based on your age, height, weight, gender, and activity level — more accurate than a flat average.
Last Updated: July 2026