How many calories should you eat per day?
This page calculates an orienting daily calorie target (how many kilocalories you might eat per day to maintain, enter a deficit, or a surplus). We start from estimated TDEE with Mifflin–St Jeor and your activity level; results are general guidance, not a prescription or medical advice. View TDEE-only calculator.
Calculate your calorie target
From daily burn to a target you can try
To place how many daily calories fit your goal you start from approximate maintenance (TDEE). Then you choose to stay there, go a bit lower to favor fat loss, or a bit higher if you prioritize strength and muscle with good training.
No simulator captures your medical history, sleep, or how accurately you log. So this target is a sensible trial: adjust with data, not guilt.
What each goal means in practice
| Goal | General idea |
|---|---|
| Maintain | Eat near TDEE; useful to stabilize after a change or check if your “number” fits the scale over time. |
| Lose fat | Gradual deficit: prioritizing protein, sleep, and consistency usually works better than the most aggressive cut possible. |
| Gain mass | Modest surplus with strength work; without progressive stimulus, extra intake often shows less as muscle and more in other tissue. |
Three steps after you get your number
- Write it down and forget the perfect day. Look at the average over several days or weeks; one odd day does not define the plan.
- Watch body signals. Energy, reasonable hunger, stable workouts and, if applicable, a regular cycle. If something fails, ease the margin before forcing.
- Recalculate over time. Weight and routine change; a TDEE from months ago may be too low or high.
Limitations and medical notice
This tool does not replace diagnosis or treatment. Pregnancy, breastfeeding, eating disorders, endocrine or heart disease, growing adolescents, and high-level athletes need personalized plans with professionals.
Explore plans or sign up at QuéComí to support day-to-day habits; the calculator only orients with numbers.