The number of calories you should eat per day depends on your age, gender, weight, height, and activity level. Your body requires energy (calories) to perform basic functions such as breathing, digestion, and movement.
Your total daily calorie requirement is influenced by:
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest. You can calculate it using our BMR Calculator.
Once you know your BMR, multiply it by your activity level:
This gives your estimated daily calorie needs for maintenance.
To lose weight safely, create a moderate calorie deficit of 300–500 calories per day. This can result in steady and sustainable fat loss.
You can estimate your calorie needs using our Calorie Calculator.
To gain muscle, consume slightly more calories than your maintenance level while performing resistance training. A surplus of 200–400 calories per day is typically recommended.
These are general estimates and individual needs may vary.
Tracking calories helps you:
Your ideal calorie intake depends on your health goals. Use reliable tools and adjust based on your progress and overall well-being.
Start calculating your daily needs using our online calorie calculator.