Quick answer
How many calories should I eat a day?
Your maintenance calories (TDEE) are your BMR multiplied by an activity factor. A 30-year-old man, 175 cm and 70 kg, who exercises 3–5 days a week has a BMR of about 1,649 kcal and a TDEE of about 2,556 kcal. Eating around 500 kcal less a day leads to about 0.5 kg of weight loss a week.
- BMR (men): 10 × kg + 6.25 × cm − 5 × age + 5
- BMR (women): 10 × kg + 6.25 × cm − 5 × age − 161
- TDEE = BMR × 1.2 to 1.9 depending on activity
Which activity level should I choose?
- Sedentary (×1.2): desk job, little exercise
- Light (×1.375): light exercise 1–3 days a week
- Moderate (×1.55): exercise 3–5 days a week
- Very active (×1.725): hard exercise 6–7 days a week
- Extra active (×1.9): physical job plus training
Most people overestimate their activity. If you’re unsure, pick the lower level and adjust after a few weeks.
Frequently asked questions
How many calories do I need a day?
It depends on your age, sex, size and activity. A 30-year-old man who is 175 cm tall, weighs 70 kg and exercises 3–5 days a week needs about 2,556 kcal a day to maintain his weight.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body uses at complete rest. TDEE (total daily energy expenditure) adds everything you do, from walking to workouts, by multiplying BMR by an activity factor.
How many calories should I eat to lose weight?
Eating about 500 kcal a day below your TDEE leads to roughly 0.5 kg of weight loss a week. Don’t go below about 1,200 kcal (women) or 1,500 kcal (men) without medical advice.
Which BMR formula is the most accurate?
The Mifflin–St Jeor equation is considered the most accurate for most adults and is recommended by the Academy of Nutrition and Dietetics. It is the formula this calculator uses.
How much protein should I eat?
Active adults commonly aim for 1.2–1.6 g of protein per kg of body weight a day, especially when losing weight or building muscle. The Indian RDA for sedentary adults is about 0.8 g/kg.
Is TDEE the same as maintenance calories?
Yes. TDEE is the number of calories you burn in a day, so eating about that much keeps your weight steady. That’s why the calculator shows it as your maintenance figure.
How many calories should I eat to gain weight?
The calculator adds about 300 kcal a day to your TDEE for steady weight gain. For a 30-year-old man who is 175 cm, 70 kg and moderately active, that’s about 2,856 kcal a day.