How Many Calories Should I Eat a Day? Your Personal Answer (2026)
The generic answer is 2,000 calories. Your personal answer depends on your height, weight, age, and activity level — and it could be anywhere from 1,400 to 3,500. Here is exactly how to find your number.
Our free calorie calculator uses your exact measurements and activity level to calculate your TDEE and daily calorie targets.
Calculate My Calories →Average Daily Calories by Age and Sex — USDA Guidelines
| Age | Sedentary Women | Active Women | Sedentary Men | Active Men |
|---|---|---|---|---|
| 19–25 | 2,000 | 2,400 | 2,400 | 3,000 |
| 26–30 | 1,800 | 2,400 | 2,400 | 3,000 |
| 31–50 | 1,800 | 2,200 | 2,200 | 3,000 |
| 51–60 | 1,600 | 2,200 | 2,200 | 2,800 |
| 61–70 | 1,600 | 2,000 | 2,000 | 2,600 |
| 71+ | 1,600 | 2,000 | 2,000 | 2,600 |
These are rough averages. Your personal number depends on your exact weight and height — which is why a TDEE calculator is much more accurate than any table.
How to Calculate YOUR Daily Calorie Needs
Your daily calorie needs = your TDEE (Total Daily Energy Expenditure).
TDEE = BMR × Activity Factor
- BMR = calories burned at complete rest (breathing, circulation, cell function)
- Activity factor = multiplier based on how much you move
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, no exercise | BMR × 1.2 |
| Lightly active | Light exercise 1-3 days/week | BMR × 1.375 |
| Moderately active | Exercise 3-5 days/week | BMR × 1.55 |
| Very active | Hard exercise 6-7 days/week | BMR × 1.725 |
| Extra active | Physical job + daily training | BMR × 1.9 |
Daily Calorie Goals by Target
| Your Goal | Daily Calories | Expected Result |
|---|---|---|
| Lose 2 lbs/week | TDEE − 1,000 | Fast loss — hard to sustain, muscle loss risk |
| Lose 1 lb/week | TDEE − 500 | Sustainable — recommended by most dietitians |
| Lose 0.5 lb/week | TDEE − 250 | Slow, easy to maintain, preserves muscle |
| Maintain weight | = TDEE | No weight change |
| Gain 0.5 lb/week | TDEE + 250 | Lean bulk — minimal fat gain |
| Gain 1 lb/week | TDEE + 500 | Standard bulk |
Minimum Safe Calories — Do Not Go Below These
- Women: 1,200 calories/day absolute minimum
- Men: 1,500 calories/day absolute minimum
- Going below these risks nutrient deficiency, muscle loss, hair loss, hormone disruption, and metabolic adaptation (metabolism slows down)
Most women should stay above 1,400 calories even during weight loss. Most men above 1,600. Only very small or very sedentary people should approach the absolute minimums.
Why "2,000 Calories" Is Not Your Number
The 2,000-calorie daily value printed on food labels is a regulatory average — it represents no one specifically. Here is how real TDEE varies:
- A 5'2", 120 lb, sedentary 55-year-old woman: TDEE ≈ 1,450 calories
- A 5'6", 145 lb, moderately active 30-year-old woman: TDEE ≈ 2,050 calories
- A 5'10", 180 lb, active 25-year-old man: TDEE ≈ 2,900 calories
- A 6'2", 200 lb, very active 30-year-old man: TDEE ≈ 3,400 calories
These four people all see "2,000 calories" on the label — but their actual needs differ by 1,000+ calories per day. Use a calculator, not the label.
Enter your age, height, weight, and activity level. Get your TDEE and calorie targets for every goal.
Calculate Daily Calories →