How many calories do I need a day?
There is no single calorie number for everyone. It depends on your age, height, weight, sex, activity and goal. This guide shows how to work it out yourself, or use the calorie calculator to get it in seconds.
1) Basal metabolic rate (BMR)
BMR is the calories your body burns at complete rest to keep the heart, lungs and brain running. The Mifflin–St Jeor equation:
- Men: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
2) Maintenance calories (TDEE)
Multiply BMR by an activity factor:
| Activity level | Factor |
|---|---|
| Sedentary | 1.2 |
| Light (1–3 workouts a week) | 1.375 |
| Moderate (3–5 workouts) | 1.55 |
| High (6–7 workouts) | 1.725 |
| Very high | 1.9 |
3) Adjust for your goal
- Lose fat: subtract about 500 kcal from maintenance (roughly 0.5 kg a week).
- Maintain: eat at maintenance.
- Build muscle: add 250–300 kcal for lean gains.
Worked example
A 30-year-old man, 175 cm, 75 kg, training 1–3 times a week: BMR ≈ 1,699 and maintenance ≈ 2,336 kcal. To lose fat he eats about 1,836 kcal; to build muscle about 2,636 kcal.
Good to know
- Avoid going below 1,200 kcal (women) or 1,500 kcal (men) without professional supervision.
- These numbers are estimates. Track your weight for two weeks and adjust by 100–200 kcal.
- Log what you eat. Eyeballing portions usually underestimates.
General information only, not medical advice. Consult a professional if you have a health condition.
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