How many calories should I eat to lose weight?

For healthy weight loss, it is recommended to eat 300 to 500 calories less than your maintenance calories.

How many calories should I eat to gain muscle?

To gain muscle, most people should consume 300 to 500 calories more than their maintenance level along with strength training.

How Many Calories Should I Eat Daily?

Q: How many calories should I eat daily?

Daily calorie needs depend on age, gender, activity level, and BMR. Most adults require between 1,800 and 2,500 calories per day.

Q: Is eating too few calories harmful?

Yes. Consuming too few calories for long periods may slow metabolism, reduce muscle mass, and affect overall health.

Many people ask how many calories should I eat daily to stay healthy. The answer depends on your Basal Metabolic Rate (BMR), physical activity, age, gender, and goals.

Calories provide energy for daily functions like breathing, digestion, and physical activity. Eating too many calories can lead to weight gain, while eating too few may slow metabolism.

Calories for Weight Maintenance

To maintain your current weight, you need to eat calories equal to your daily energy expenditure. This is calculated using your BMR multiplied by your activity level.

Calories for Weight Loss

For healthy weight loss, most experts recommend eating 300–500 calories less than your maintenance calories. This helps reduce body fat without harming overall health.

Calories for Muscle Gain

To gain muscle mass, your body needs extra energy. Eating 300–500 calories more than maintenance, combined with strength training, supports muscle growth.

Calculate Your Daily Calorie Needs

The easiest way to find your calorie needs is by using a calculator. Try our Daily Calorie Calculator to get a personalized estimate.

Frequently Asked Questions

How many calories should an average adult eat?

Most adults need between 1,800 and 2,500 calories per day, depending on gender and activity level.

Is eating too few calories harmful?

Yes. Extremely low calorie intake can slow metabolism, reduce muscle mass, and affect overall health.

Do calories matter more than exercise?

Both matter. Calorie intake controls weight, while exercise improves fitness and metabolic health.