The number of calories you need per day depends on your age, weight, height, gender, and activity level. Here's how to figure it out.
Most adults need between 1,600 and 2,400 calories per day. But that's just a rough estimate.
| Activity Level | Daily Calories |
|---|---|
| Sedentary (desk job) | 1,600-2,000 |
| Lightly active (1-3 days/week) | 1,800-2,200 |
| Moderately active (3-5 days/week) | 2,000-2,400 |
| Very active (6-7 days/week) | 2,200-2,800 |
To lose about 1 pound per week, eat 500 calories less than your maintenance amount. Safe minimum: 1,200 cal/day (women) or 1,500 cal/day (men).
To build muscle, eat 250-500 calories more than maintenance. Focus on protein intake!
Use our free calorie calculator to get your personalized daily target with macro breakdown.
🍔 Calorie CalculatorStart with our calorie calculator for your personalized number. Track for 2-3 weeks and adjust based on results.