With so many calorie calculators out there (one suggesting 1,800 calories, another throwing out 2,400) it's no wonder things get overwhelming and confusing. But here's the good news: you don't need to stress or overthink it. You can figure out a calorie target that actually works for your unique body and lifestyle, and you don't need spreadsheets, endless calculations, or complicated tools to get started.
The Basics
First, let's cover the basics. Every day, your body burns calories just to keep you alive. This is called your basal metabolic rate (BMR). On top of that, you burn extra calories by moving around, whether that's walking to the store, hitting the gym, or simply fidgeting at your desk. When you add your BMR and physical activity together, you get your total daily energy expenditure (TDEE). This is the number of calories you need to maintain your current weight. Eat more than your TDEE, and you'll gain weight over time. Eat less, and you'll lose weight. It really is that straightforward, and all the best research supports keeping an eye on calories as a key part of healthy eating and weight management.
For most adults, the range for maintaining weight falls somewhere between 1,600 and 2,400 calories per day. That's a pretty wide range, and that's intentional: a smaller, less active person will need calories at the lower end, while a larger or more physically active person will be closer to the top of the range. Your needs are individual, and it's important to recognize that there's no one-size-fits-all answer.
A Quick Shortcut
If you're tired of sifting through endless calculators, here's a quick and practical shortcut. All you need is your weight in kilograms and a sense of your activity level:
- If you're mostly sedentary (not much exercise, desk job): multiply your weight by 26–28. For example, if you weigh 70 kg, 70 × 27 equals roughly 1,890 calories per day.
- If you're lightly active (light exercise a few days a week): multiply by 30–32. For 70 kg, that's about 2,170 calories.
- If you're moderately active (work out 3–5 times a week): multiply by 34–36.
- If you're very active (serious training most days): multiply by 38–40.
Remember, these numbers are just rough estimates, not strict rules. The best way to find your real calorie needs is to track your eating and your weight for a couple of weeks. Notice how your body responds. If you want to dive deeper into the science, MedlinePlus offers a thorough breakdown of how metabolism and weight interact.
For Weight Loss
If your goal is to lose weight, a daily deficit of around 500 calories is a smart and sustainable approach. This typically means losing about half a kilo (one pound) per week (a pace that's manageable and easier to stick with for the long term). So if your maintenance number is 2,200, aim for about 1,700 calories per day. It's important, though, not to go too low: don't drop below 1,200 calories for women or 1,500 for men unless you're working with your doctor. Your body still needs enough fuel to function well.
For Maintenance
Once you reach your goal weight, you'll want to match your calorie intake to your calorie output to maintain your progress. Keep in mind that your maintenance number may decrease a bit, since smaller bodies need fewer calories. It's a good idea to double-check your numbers now and then, especially after life changes like a new job, an injury, or a change in your workout routine.
For Muscle Gain
If you're looking to gain muscle, the strategy is a bit different. Eat a little more (about 200–300 calories above your maintenance number) and make sure you're getting enough protein and doing resistance training. Gaining slowly, at a rate of about a quarter to half a kilo per month, helps ensure that most of what you add is muscle, not just extra fat.
A Sample Week
Let's walk through a sample week. Say your maintenance is 2,200 and you want to lose weight, so you're aiming for 1,700 calories a day:
- Monday to Friday: 1,700–1,750 (steady deficit)
- Saturday: 2,000 (maybe you have dinner out with friends)
- Sunday: 1,650
If you average your intake for the week, you're at about 1,750 calories per day, which means you're still set up to lose weight. Remember, every day doesn't need to look exactly the same. The weekly average is what really matters for progress.
When Your Numbers Don't Seem to Work
If your numbers don't seem to be working, here are a few things to check:
- "I'm eating 1,700 but not losing." Double-check your tracking. Are you counting everything (drinks, oils, snacks, and bites here and there)? If you are, try dropping to 1,500 for two weeks and see what happens. Still not budging? Take a short break at maintenance. Sometimes your body and your willpower need a reset.
- "I'm always hungry." Try adding 200 calories, focusing especially on protein and fiber-rich foods. If you're constantly starving, your plan won't be sustainable.
- "I'm losing too fast." Increase your intake by 200–300 calories. Losing more than a kilo a week over the long term can drain your energy and lead to muscle loss.
Choose a calorie tracking method that fits your lifestyle and feels manageable for you. Remember, all these formulas and calculators are only starting points. The real insight comes from tracking your intake for a few weeks and observing what happens to your weight and energy. The cAIlories app makes this process easy: simply log your meals with a photo or a quick note, see your daily totals, and tweak your plan as you go.
Download cAIlories from the App Store and give tracking a try for a few weeks. You'll gain so much more clarity and confidence from your own data and experience than from yet another calculator. Remember, this is a journey. Be patient, be curious, and celebrate your progress along the way.