How many calories should I eat a day?

"How many calories should I eat?" is one of the most searched health questions on the internet — and for good reason. Eat too little and you lose muscle, feel exhausted, and slow your metabolism. Eat too much and you gain fat. The answer is personal, not a single number.

This guide gives you a science-based framework to find your number based on your actual body and goals.

There is no single answer — your number is personal

Government guidelines suggest 2,000 calories for women and 2,500 for men as rough averages. But these are population averages that ignore the most important factors: your height, weight, age, body composition, and how active you actually are.

A 25-year-old 80kg male who trains five times a week needs roughly 3,000 kcal/day to maintain weight. A 55-year-old 60kg woman who sits at a desk all day needs around 1,600. The same blanket number doesn't work for both.

Calorie needs by goal

To maintain your current weight

Eat at your TDEE. Your weight should remain stable over several weeks. This is your baseline — everything else is relative to this number.

To lose weight

Eat 300–500 calories below your TDEE. This creates a deficit that burns approximately 0.3–0.5 kg of fat per week — enough to see progress without excessive hunger or muscle loss. Do not go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.

To build muscle

Eat 200–300 calories above your TDEE, combined with consistent resistance training. A modest surplus supports muscle growth without excessive fat gain. Larger surpluses (500+ kcal) lead to more fat gain than extra muscle.

General calorie ranges by sex and activity level

While your personal TDEE is always more accurate, these ranges give a rough idea of where most people fall:

Women

• Sedentary (desk job, minimal movement): 1,600–1,800 kcal/day
• Lightly active (light exercise 1–3x/week): 1,800–2,000 kcal/day
• Moderately active (exercise 3–5x/week): 2,000–2,200 kcal/day
• Very active (daily intense training): 2,200–2,400 kcal/day

Men

• Sedentary: 2,000–2,200 kcal/day
• Lightly active: 2,200–2,600 kcal/day
• Moderately active: 2,600–2,800 kcal/day
• Very active: 2,800–3,200 kcal/day

How calorie needs change with age

Calorie needs decline gradually with age, primarily because muscle mass decreases and activity levels often drop. Between ages 20 and 60, most people's TDEE decreases by roughly 100–150 kcal per decade — even with the same activity level. This is one reason weight gain creeps up slowly with age if eating habits don't adapt.

The most effective counter is maintaining muscle mass through resistance training, which keeps your BMR — and therefore your TDEE — higher as you age.

Why you might not lose weight even at a "correct" calorie intake

If you're eating what seems like the right number and not losing weight, several things could be happening:

• Underestimating intake: Research shows people routinely underestimate how much they eat by 20–40%. Cooking oils, sauces, drinks, and snacks are the most common culprits.
• Overestimating burn: Fitness trackers and gym equipment frequently overstate calorie expenditure by 20–30%.
• Water retention masking fat loss: You may be losing fat but retaining water due to new exercise, high sodium, hormonal cycles, or stress — making the scale misleading week-to-week.
• TDEE has changed: As you lose weight, your TDEE drops. Recalculate every 4–6 weeks.

Frequently asked questions

How many calories should a woman eat a day?

Most adult women need 1,600–2,400 calories per day depending on age and activity level. Sedentary women typically need around 1,600–1,800 kcal, while active women may need 2,000–2,400 kcal to maintain weight. For weight loss, subtract 300–500 from your maintenance number.

How many calories should a man eat a day?

Most adult men need 2,000–3,000 calories per day. Sedentary men typically need 2,000–2,200 kcal, while very active men may need 2,800–3,000 kcal or more. Use the EKCal TDEE calculator for a personalised figure.

Is 1,200 calories a day enough?

1,200 calories per day is considered the minimum safe intake for most women. For men, 1,500 kcal/day is the typical floor. Going below these levels risks nutrient deficiencies, hormonal disruption, and muscle loss unless under medical supervision. A moderate deficit of 300–500 kcal below TDEE is safer and more sustainable.

How many calories do I need to lose weight?

Eat 300–500 calories below your TDEE. To find your TDEE, use the free EKCal calculator. A 500 kcal daily deficit produces roughly 0.5 kg of fat loss per week — a sustainable, evidence-based rate for most people.

Key takeaways

• There is no universal daily calorie number — it depends on your body and activity level.
• Find your TDEE first, then adjust up or down based on your goal.
• For weight loss, aim for 300–500 kcal below TDEE. Never go below 1,200 (women) or 1,500 (men).
• Calorie needs decrease with age — maintaining muscle through resistance training slows this.
• If progress stalls, recalculate your TDEE and check tracking accuracy before cutting further.