How Many Calories Should You Eat a Day?

Your daily calorie need is the energy your body uses in a day. Knowing it helps you plan for maintaining, losing or gaining weight.

Two parts: BMR + activity

Your BMR (Basal Metabolic Rate) is the energy you'd burn at complete rest. Multiply it by an activity factor (how active you are) to get your total daily calories — often called maintenance calories.

Using it for goals

• Maintain weight: eat around your maintenance calories.
• Lose weight: eat a modest deficit (e.g. 300–500 fewer calories).
• Gain weight: eat a small surplus.

Slow, steady changes are healthier and more sustainable than extreme diets.

Estimate yours

Use our Calorie Calculator to find your BMR and daily needs. Check where you stand with the BMI Calculator and the Ideal Weight Calculator. These are general estimates — consult a professional for a personalised plan.