What your calorie number means
Your maintenance calories — your Total Daily Energy Expenditure, or TDEE — is the amount of energy you burn in a typical day. Eat that much and your weight holds steady. Eat less and you lose; eat more and you gain. It's the master dial for body-weight change.
The headline figure above is your maintenance level. The table beneath it shows what to eat for different goals, because weight change is driven by a calorie deficit or surplus, not by any single food or trick.
How the calculation works
We first estimate your Basal Metabolic Rate with the Mifflin-St Jeor equation, then multiply it by an activity factor:
| Activity level | Multiplier |
|---|---|
| Sedentary (desk job, no exercise) | × 1.2 |
| Lightly active (1–3 days/week) | × 1.375 |
| Moderately active (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
| Extra active (hard training or physical job) | × 1.9 |
Be honest about your activity — most people overestimate it. If you're unsure, pick the level below the one you're tempted to choose.
Losing or gaining the smart way
A pound of body fat stores roughly 3,500 calories, so a daily deficit of about 500 calories produces close to one pound of loss per week. That's a sustainable pace. Going far below maintenance rarely speeds things up — it just makes the plan harder to stick to and can cost you muscle.
- To lose fat: aim for a 250–500 calorie daily deficit and keep protein high.
- To maintain: eat at your TDEE and monitor the trend over weeks.
- To gain muscle: a modest 250–500 calorie surplus plus strength training adds lean mass with minimal fat.
Make your calories work harder
Calories decide whether you lose or gain weight; macros decide whether that weight is muscle or fat. Once you have a target here, use the macro calculator to split it into protein, carbs and fat. Re-check your number whenever your weight changes by 5–10%, since a lighter or heavier body burns a different amount.
Helpful tools to track your progress
Track weight and trends over time.
View options →Weigh portions to hit your targets accurately.
View options →Some links may be affiliate links; if you buy through them we may earn a small commission at no extra cost to you.
Frequently asked questions
How many calories should I eat to lose weight?
Subtract about 500 calories from your maintenance (TDEE) for roughly one pound of loss per week. The table above shows several deficit options for your body.
What is TDEE?
TDEE is your Total Daily Energy Expenditure — the calories you burn in a full day including activity. It's your BMR multiplied by an activity factor.
Why does my calorie target change as I lose weight?
A smaller body needs fewer calories to maintain itself, so your TDEE drops as you lose weight. Recalculate every 5–10% change in body weight.
Are these calorie numbers exact?
They're well-validated estimates, not lab measurements. Use them as a starting point, then adjust based on how your weight actually trends over 2–4 weeks.