Most adults need between 1,600 and 3,000 calories per day. The exact number depends on your sex, age, height, weight, and how active you are. Use the free calorie calculator or read on to understand what drives your personal number.
The Short Answer
Maintenance calories β the calories you need to keep your weight stable β are equal to your Total Daily Energy Expenditure (TDEE). TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. For most sedentary adults, this falls between 1,600 kcal/day (smaller women) and 2,500 kcal/day (larger men). Active individuals need significantly more β sometimes 500β1,000 kcal above their sedentary estimate.
Five factors account for virtually all variation in calorie requirements between individuals. Understanding each one explains why two people the same age can have very different energy needs.
Men typically have higher calorie needs than women of the same age and size because they carry more muscle mass on average. Muscle tissue burns more calories at rest than fat tissue. The Mifflin-St Jeor formula accounts for this with a constant offset: +5 kcal for men, β161 kcal for women.
Basal metabolic rate decreases gradually with age β approximately 1β2% per decade after age 20. This happens primarily because muscle mass tends to decrease with age (a process called sarcopenia) unless actively countered with resistance training and adequate protein intake. A 60-year-old needs fewer calories than a 25-year-old with the same body size.
Larger bodies require more energy to maintain. A taller, heavier person has more cells, organs, and tissue to keep functioning β all of which consume calories at rest. This is the largest single variable after activity level.
Physical activity is multiplied on top of your resting metabolism and is the most controllable factor in your calorie needs. A sedentary desk worker has an activity multiplier of 1.2Γ BMR. Someone training twice daily has a multiplier of up to 1.9Γ BMR. This can translate to a difference of 700β1,000 kcal per day or more between activity extremes.
Two people with the same weight but different proportions of muscle and fat will have different calorie needs. Muscle is metabolically active β it burns calories even at rest. Higher muscle mass means a higher resting metabolic rate, which means more maintenance calories. This is why strength athletes often eat far more than their weight alone would suggest.
| Profile | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| Woman, 25, 165 cm, 60 kg | ~1,600 kcal | ~2,100 kcal | ~2,300 kcal |
| Woman, 35, 170 cm, 70 kg | ~1,700 kcal | ~2,200 kcal | ~2,500 kcal |
| Man, 25, 178 cm, 75 kg | ~2,100 kcal | ~2,700 kcal | ~3,000 kcal |
| Man, 35, 180 cm, 85 kg | ~2,200 kcal | ~2,800 kcal | ~3,100 kcal |
Estimates calculated using the Mifflin-St Jeor formula. Moderately active = exercise 3β5 days/week (Γ1.55). Very active = exercise 6β7 days/week (Γ1.725). Individual results vary.
Want a personalized estimate?
The table above shows approximate ranges. The calculator below uses your exact stats to give you a precise number based on the Mifflin-St Jeor equation.
Calculate My NumberEnter your details below to get a personalized estimate based on the Mifflin-St Jeor formula β the most validated BMR equation for healthy adults. You can also use the dedicated Calorie Calculator for a fuller experience.
Calorie Targets β click a card to update macros
Macro Breakdown (30 / 40 / 30 split)
Disclaimer: This calculator provides an estimate based on the Mifflin-St Jeor equation. Results are not a substitute for advice from a qualified healthcare professional. Individual needs vary based on muscle mass, metabolic health, medications, and sleep.
Your TDEE estimate is a starting point, not a prescription. Here is how to use it depending on your goal.
Eat at your TDEE. This is your maintenance target β the daily intake at which your weight stays stable over time. Use the maintenance calorie calculator to focus specifically on this goal, and track daily in Nutrido to stay consistent without overthinking.
Eat 250β500 kcal below your TDEE. A 500 kcal daily deficit leads to approximately 0.5 kg (1 lb) of fat loss per week. Keep protein high (1.6β2.2 g/kg) to preserve muscle. Use the calorie deficit calculator for targeted deficit targets with weekly loss estimates.
Eat 200β300 kcal above your TDEE and prioritize resistance training. A modest surplus minimizes unnecessary fat gain while giving your muscles the extra energy they need for growth. Use the macro calculator to ensure your protein and carbohydrate intake supports muscle synthesis.
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Common questions about daily calorie needs, TDEE, and tracking.
The average sedentary adult woman needs approximately 1,800β2,000 calories per day. The average sedentary adult man needs approximately 2,200β2,500 calories per day. Active individuals need significantly more β sometimes 500β1,000 kcal above sedentary estimates depending on the volume and intensity of their exercise.
For most adults, 1,200 calories per day is a very aggressive deficit that can lead to nutrient deficiencies, fatigue, and muscle loss over time. It may be appropriate for smaller, sedentary women under medical supervision. For most people, a more moderate deficit of 250β500 kcal below their maintenance level is more sustainable and safer for long-term results.
Even at the same age, calorie needs vary significantly based on height, weight, muscle mass, sex, and activity level. Two people aged 30 can have maintenance calorie needs that differ by 800β1,000 kcal per day depending on these factors. A taller, more muscular, active person will always need more calories than a shorter, sedentary person of the same age.
TDEE stands for Total Daily Energy Expenditure β the total number of calories your body burns in a day. It includes your Basal Metabolic Rate (the calories burned at rest to keep organs functioning) plus the energy used for all physical activity, from walking to structured exercise. TDEE is your maintenance calorie level.
Not necessarily, but calorie tracking is the most evidence-backed approach for creating consistent, predictable results. Research shows that people who track food intake lose more weight and maintain it better than those who do not. Understanding your calorie needs allows you to make informed choices β even without logging every meal β because you have a reference point to guide your decisions.
Nutrido lets you photograph any meal for an instant AI calorie and macro estimate, or search its food database to add items manually. Set your daily calorie goal based on your TDEE and track progress throughout the day β Nutrido shows your running balance so you always know how much room you have left, without manual math.
Now you know how many calories you need. Nutrido makes it simple to hit that number every day β log meals in seconds with AI photo analysis, track macros, and see your running balance update in real time. Free on iOS & Android.
