How Many Calories Do You Need Per Day? (2026 Guide)
Calories are the fuel for your body. Eat too few and you'll lose muscle, feel fatigued, and slow your metabolism. Eat too many and you'll gain unwanted weight. The key is knowing how many calories you personally need per day " and that number is different for everyone. This guide walks you through the science, the formula, and a practical step-by-step calculation.
Women: BMR = 447.6 + (9.2 — kg) + (3.1 — cm) (4.3 — age)
TDEE = BMR — Activity Factor
→ Calculate My Daily Calories " Free
What is a Calorie?
A calorie (kcal) is a unit of energy. Your body uses calories to power every function " breathing, thinking, moving, and digesting food. You get calories from the food you eat (mainly from carbohydrates, proteins, and fats).
Step 1 " Calculate Your BMR
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest. Use the revised Harris-Benedict Equation:
Women: BMR = 447.593 + (9.247 — weight_kg) + (3.098 — height_cm) (4.330 — age)
Example " 30-year-old woman, 65 kg, 165 cm:
BMR = 447.6 + (9.247 — 65) + (3.098 — 165) (4.330 — 30)
BMR = 447.6 + 601 + 511.2 129.9 = 1,429.9 kcal/day
Step 2 " Multiply by Activity Factor (TDEE)
| Activity Level | Factor | Example |
|---|---|---|
| Sedentary | — 1.2 | Desk job, little exercise |
| Lightly Active | — 1.375 | 1"3 days/week exercise |
| Moderately Active | — 1.55 | 3"5 days/week exercise |
| Very Active | — 1.725 | 6"7 days hard exercise |
| Extra Active | — 1.9 | Physical job + training |
Continuing our example (lightly active): TDEE = 1,430 — 1.375 = 1,966 kcal/day
Step 3 " Adjust for Your Goal
- • Maintain weight: Eat at TDEE (1,966 kcal)
- 📧 Lose weight: Eat 300"500 kcal below TDEE (1,466"1,666 kcal). This creates a safe 0.3"0.5 kg/week loss.
- Gain muscle: Eat 200"300 kcal above TDEE (2,166"2,266 kcal) with strength training.
Calculate Your Exact Daily Calories
Free Calorie Calculator " Personalised Result
Enter your age, gender, weight, height, and activity level. Get your exact daily calorie target for weight loss, maintenance, or muscle gain.
Open Calorie Calculator →Also use our BMI Calculator to understand your current weight category before setting calorie targets.
FAQs
Is 1200 calories per day enough?
For most adults, 1,200 kcal/day is the minimum safe threshold. Going below this long-term causes muscle loss, nutrient deficiencies, and metabolic adaptation. Consult a dietitian first.
How many calories should I eat to lose 1 kg per week?
One kg of fat = approximately 7,700 kcal. To lose 1 kg/week you need a 1,100 kcal/day deficit, which is very aggressive. A safer target is 0.5 kg/week (550 kcal deficit).