How many calories should I eat per day?
A simple way to estimate daily calories from BMR, TDEE, activity, and goal.
By CalorieCalc.fit Editorial Team
Reviewed by Nutrition content reviewer
Published 2026-06-28
Updated 2026-07-02
Your daily calories depend on your body size, age, sex, activity level, and goal. A useful estimate starts with BMR, then adjusts for activity to find TDEE.
For weight loss, many beginners start with a moderate deficit from maintenance calories. For weight gain, a smaller surplus is usually easier to monitor.
Treat the result as a starting point. Track your trend for a few weeks and adjust gradually if your weight is not moving as expected.
FAQ
Is a calorie calculator exact?
No. It is an estimate based on formulas and should be adjusted with real-world progress.
Should I eat below my result?
Not automatically. Use the goal result and avoid aggressive targets without qualified guidance.
Sources
- Mifflin-St Jeor resting metabolic rate equation - https://pubmed.ncbi.nlm.nih.gov/2305711/ (PubMed)
- Dietary Guidelines for Americans - https://www.dietaryguidelines.gov/ (U.S. Department of Agriculture and U.S. Department of Health and Human Services)
- Choosing a safe and successful weight-loss program - https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-successful-weight-loss-program (National Institute of Diabetes and Digestive and Kidney Diseases)
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