TL;DR
- Your maintenance calories (TDEE) sit in a range, often 1,600–2,400 for adults; one number does not fit everyone. Research on how metabolism and weight interact and equations used to estimate expenditure back this. Get a ballpark from our TDEE calculator, then adjust from real intake and weight.
- A ~500 kcal daily deficit usually yields about 0.5 kg (1 lb) per week, but the 3,500-kcal-per-pound rule is debated. Don’t go below 1,200 (women) or 1,500 (men) without a doctor; guidance on diet for weight loss and eating and activity spell out safe minimums.
- Maintenance drops after you lose weight (metabolic adaptation). Recheck your numbers when you hit a new weight or change activity.
One calculator says 1,800, another 2,400. Rather than chase a single “correct” number, get a range that fits your body and goal, then test it. Here’s a simple framework.
The Basics
Your body burns calories at rest (basal metabolic rate, or BMR). Add everything you do in a day (walking, gym, fidgeting) and you get total daily energy expenditure (TDEE). That’s the intake that keeps your weight stable. Eat less to lose, more to gain. MedlinePlus and meta-analyses of predictive equations show how BMR and TDEE are estimated and why they vary by person.
For most adults, maintenance lands somewhere between 1,600 and 2,400 calories per day. Smaller or less active people skew lower; larger or more active skew higher.
If you’ve never had a number: Pick the middle of the range for your size and activity, then track for two weeks and adjust. If you’ve dieted for years: Your maintenance may be lower than equations suggest; metabolic adaptation after weight loss is real. Use the calculator as a starting point, not gospel.
| Myth | Reality |
|---|---|
| One number for everyone | 1,600–2,400 range; individual size, activity, and history matter |
| Calculators are exact | They give a ballpark; real intake and weight over time tell the truth |
A Quick Shortcut
Use your weight in kilograms and a rough activity level:
- Mostly sedentary (desk job, little exercise): weight × 26–28. Example: 70 kg → ~1,890 kcal.
- Lightly active (light exercise a few days a week): weight × 30–32. 70 kg → ~2,170 kcal.
- Moderately active (workouts 3–5 days a week): weight × 34–36.
- Very active (training most days): weight × 38–40.
Pro-Tip: Start at the middle of the range for your activity. Track intake and weight for two weeks, then adjust. Consistency beats chasing the “perfect” number on day one.
For a personalised number in seconds, use our free TDEE & macro calculator. To build the habit, see getting started with calorie tracking and the food-diary habit loop.
For Weight Loss
A daily deficit of about 500 kcal is a common, sustainable target. It often translates to roughly 0.5 kg (1 lb) per week, though the classic 3,500-kcal-per-pound rule has been questioned. If your maintenance is 2,200, aim around 1,700. Do not go below 1,200 kcal for women or 1,500 for men unless a doctor approves it; MedlinePlus and NIDDK outline safe minimums and diet approaches.
To stay full on fewer calories, prioritise protein and fibre. We cover that in calorie density and fullness and fiber and satiety.
For Maintenance
At goal weight, match intake to output. Your maintenance will be lower than before you lost the weight; metabolic adaptation means smaller bodies burn less. Recheck with our calculator when your weight or activity changes (new job, injury, different training).
For Muscle Gain
Eat slightly above maintenance: about 200–300 kcal. Pair that with enough protein and resistance training. Gaining slowly (roughly a quarter to half a kilo per month) helps keep most of the gain as muscle, not fat.
A Sample Week
Maintenance 2,200, target 1,700 for loss:
- Monday–Friday: 1,700–1,750.
- Saturday: 2,000 (e.g. dinner out).
- Sunday: 1,650.
Weekly average ~1,750: you’re still in a deficit. The weekly average matters more than any single day.
When Your Numbers Don't Seem to Work
- “I’m eating 1,700 but not losing.” Check tracking: drinks, oils, snacks, bites. If it’s accurate, try 1,500 for two weeks or a short break at maintenance.
- “I’m always hungry.” Add ~200 kcal, especially from protein and fibre (calorie density and fiber and satiety help).
- “I’m losing too fast.” Add 200–300 kcal. Losing more than about a kilo per week long term can cost energy and muscle.
Formulas and calculators are starting points. The real test is what you actually eat and how your weight responds. In cAIlories you can log meals with a photo or quick note, see daily totals next to your target, and spot the gap between “what I think I eat” and what the numbers show. That comparison is where most people find the fix. Try getting started with calorie tracking if you’re new to logging.
Download cAIlories from the App Store. One question: if you had to bet, would your real intake for the last two weeks be above or below the number you’ve been aiming for?