How Many Calories Do You Need Per Day?

Daily calorie needs vary widely from person to person, depending on age, sex, weight, height, and how active you are. There’s no single “right” number — but there is a reliable way to estimate yours.

The Two-Step Estimate

Daily calorie needs are typically estimated in two steps: first calculating your Basal Metabolic Rate (BMR), then multiplying it by an activity factor to get your Total Daily Energy Expenditure (TDEE). TDEE is the number most relevant for everyday calorie planning.

General Ranges

As a rough guide, sedentary adults often need somewhere in the range of 1,600–2,400 calories per day, while very active adults may need 2,400–3,000+ — but individual results vary considerably, which is why a personalised calculation matters more than a generic chart.

Get Your Number

Use our BMR Calculator for a personalised estimate, and browse our Calorie Database to see how specific foods fit into your daily target.

Source: NIH — Estimated Energy Requirements.