How many calories should I eat per day?

Your daily calorie needs depend on your age, gender, weight, height, and activity level. Use our calculator to determine your personalized daily calorie requirements.

Daily Calorie Calculator

Find out exactly how many calories you should eat each day to reach your weight goals. Simple, accurate, and personalized for your lifestyle.

Tell Us About Yourself

We'll calculate your personalized daily calorie needs

Gender

Age

Age should be between 15 and 100 years for accurate calculations

Current Weight

Height

Enter your height in feet and inches (e.g., 5 feet 8 inches)

Ready to calculate? Make sure you've filled in all your information above.

Personal InfoInfo•Lifestyle

Tips for Success

✓Track your food for the first week to get familiar with portions

✓Focus on whole foods: lean proteins, vegetables, fruits, and whole grains

✓Drink plenty of water throughout the day

✓Be patient - healthy weight changes take time

✓Adjust your calories if you don't see expected results after 2-3 weeks

Understanding Your Results

Your daily calorie goal is based on your personal information and activity level.

These numbers are estimates. Everyone's metabolism is slightly different.

Monitor your progress and adjust if needed after 2-3 weeks.

For weight loss: Aim for 1-2 pounds per week for healthy, sustainable results.

For weight gain: Focus on muscle-building with strength training and adequate protein.

Consult with a healthcare provider before making significant dietary changes.

Understanding Activity Levels & Weight Goals

Activity Levels

Minimal Activity: Desk job, little exercise

Light Activity: Light exercise 1-3 days/week

Moderate Activity: Regular exercise 3-5 days/week

High Activity: Daily exercise or physical job

Weight Goals

Fast Weight Loss: 1.5 lbs (0.7 kg) per week

Steady Weight Loss: 1 lb (0.45 kg) per week

Gentle Weight Loss: 0.5 lb (0.23 kg) per week

Maintain/Gain: Keep or increase current weight

Frequently Asked Questions

How accurate are these calorie calculations?

These calculations provide estimates based on proven formulas and your personal information. Individual metabolisms can vary by 10-15%, so use these numbers as a starting point and adjust based on your results over 2-3 weeks.

Should I eat exactly the calculated calories every day?

Aim for your target calories as an average over the week. Some days you might eat slightly more or less, which is normal. Focus on consistency rather than perfection.

What if I'm not seeing the expected weight changes?

If after 3-4 weeks you're not seeing expected results, consider adjusting your calories by 100-200 per day. Also ensure you're accurately tracking food intake and consider factors like water retention, muscle gain, or hormonal changes.

How do I track my food intake accurately?

Use a food scale for precise measurements, especially for calorie-dense foods like nuts, oils, and grains. Food tracking apps can help, but always verify portion sizes against nutrition labels.

Is it safe to eat below my maintenance calories?

For healthy weight loss, a deficit of 300-750 calories per day is generally safe for most adults. Never go below 1200 calories per day for women or 1500 for men without medical supervision.

Should I adjust my calories on workout days?

Your activity level is already factored into your daily calorie goal. However, if you do significantly more or less exercise than usual, you may need to adjust your intake accordingly.