How many calories should I eat per day?

Your daily calorie needs depend on your TDEE (Total Daily Energy Expenditure). For a sedentary 30-year-old man, 5'10" and 180 lbs: TDEE is approximately 2,200 calories for maintenance. For weight loss: eat 1,700–1,950 calories (250–500 deficit). For muscle gain: eat 2,400–2,700 calories (200–500 surplus). Women typically need 300–500 fewer calories than men of the same size.

What is TDEE and how is it calculated?

TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including all activity. It's calculated as BMR × Activity Multiplier. BMR (Basal Metabolic Rate) is calories burned at rest. Activity multipliers: Sedentary (desk job, no exercise) = BMR × 1.2. Light activity (1-3 days/week exercise) = BMR × 1.375. Moderate (3-5 days/week) = BMR × 1.55. Very active (6-7 days/week hard exercise) = BMR × 1.725.

How do I calculate my BMR?

Use the Mifflin-St Jeor equation (most accurate). For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. Example for a 30-year-old man, 80kg, 178cm: BMR = (10×80) + (6.25×178) − (5×30) + 5 = 800 + 1112.5 − 150 + 5 = 1,767.5 calories/day at complete rest.

How many calories do I need to eat to lose 1 pound per week?

To lose 1 pound (0.45 kg) per week, create a daily deficit of 500 calories below your TDEE. One pound of fat = approximately 3,500 calories. 500 calories/day × 7 days = 3,500 calories = 1 pound per week. For 0.5 lb/week loss, use a 250 calorie deficit. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns doing absolutely nothing — breathing, circulation, cell repair — if you lay in bed all day. TDEE (Total Daily Energy Expenditure) includes BMR plus all activity (walking, exercise, digestion, daily tasks). TDEE is always higher than BMR. For most people, TDEE is 1.2–1.9× their BMR. Eating at TDEE = maintenance weight. Eating below TDEE = weight loss.

How accurate is calorie counting for weight loss?

Calorie counting is effective but has known limitations. Food labels can be off by up to 20%. Restaurant portions can vary by 30–40%. Calorie burn estimates from exercise are often overstated by 30%. TDEE calculators are estimates — actual individual metabolism varies by 15–20%. The most reliable approach: calculate your TDEE, eat at that level for 2 weeks, track actual weight change, then adjust by 100–200 calories based on real results.

Calorie Calculator 2026 — TDEE Guide

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