How many calories do I need in a day? (TDEE made simple)
Every weight goal starts with one number: how many calories your body uses in a day. Once you know it, losing, keeping or gaining weight becomes simple maths instead of guesswork.
Quick answer
- Your body uses calories in two main ways: just to stay alive (BMR), and for all your movement and activity. Together they make your TDEE, your total daily need.
- Most adult women need about 1,800 to 2,200 calories a day and most men about 2,200 to 2,800, depending on size and activity.
- To lose about 0.5 kg a week, eat about 500 calories less than your TDEE. To gain, eat about 300 to 500 more.
- Our free calorie calculator works out your number in one minute with simple sliders.
Two words you need to know: BMR and TDEE
BMR (basal metabolic rate) is the number of calories your body burns just to keep you alive: breathing, keeping your heart beating, your brain working and your body warm. It is the energy you would use if you lay in bed all day. For most adults, BMR is about 1,200 to 1,800 calories.
TDEE (total daily energy expenditure) is everything you burn in a day. It is your BMR plus the calories you use walking, working, cooking, praying, playing with children and exercising, and a small amount for digesting food.
When you eat the same as your TDEE, your weight stays the same. Eat less and you lose weight. Eat more and you gain.
How is it calculated?
The most widely used and tested formula for BMR is the Mifflin-St Jeor equation, published in 1990:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Then you multiply your BMR by an activity factor to get your TDEE:
| Activity level | What it looks like | Multiply BMR by |
|---|---|---|
| Sitting most of the day | Office job, little walking, no exercise | 1.2 |
| Lightly active | Some walking, light housework, exercise 1 to 3 days a week | 1.375 |
| Moderately active | On your feet a lot, or exercise 3 to 5 days a week | 1.55 |
| Very active | Hard exercise 6 to 7 days, or a physical job | 1.725 |
| Extremely active | Heavy labour plus training, or athletes | 1.9 |
Two worked examples
Sana, 35, a teacher
Sana is 160 cm (5 feet 3 inches) tall and weighs 70 kg. She walks a little at school and does housework.
- BMR = (10 × 70) + (6.25 × 160) − (5 × 35) − 161 = 700 + 1,000 − 175 − 161 = 1,364 calories
- TDEE = 1,364 × 1.375 (lightly active) = about 1,875 calories
- To lose about 0.5 kg a week: 1,875 − 500 = about 1,375 calories a day
Imran, 40, works in a bank
Imran is 172 cm (5 feet 8 inches) tall and weighs 85 kg. He sits at a desk all day and does not exercise.
- BMR = (10 × 85) + (6.25 × 172) − (5 × 40) + 5 = 850 + 1,075 − 200 + 5 = 1,730 calories
- TDEE = 1,730 × 1.2 (sitting most of the day) = about 2,075 calories
- To lose about 0.5 kg a week: 2,075 − 500 = about 1,575 calories a day
- If Imran starts a daily 45 minute brisk walk and becomes "lightly active", his TDEE goes up to about 2,380, so he could lose weight while eating about 1,880.
This shows why activity matters: moving more lets you eat more and still lose weight.
Setting your target
| Your goal | Daily calories | What to expect |
|---|---|---|
| Lose weight | TDEE minus 500 | About 0.5 kg a week |
| Lose weight a bit faster | TDEE minus 750 (not below the safe minimum) | About 0.75 kg a week |
| Keep your weight | Same as TDEE | Weight stays about the same |
| Gain weight | TDEE plus 300 to 500 | About 0.25 to 0.5 kg a week |
Why it is an estimate, not an exact number
Formulas work well for most people, but each body is a little different. The Mifflin-St Jeor equation is usually within about 10 percent of the true value for most adults. Your real number can be different if you have a lot of muscle, a thyroid problem, or take certain medicines.
The best approach: use the calculated number for 3 to 4 weeks, weigh yourself once a week, and adjust:
- Losing more than 1 kg a week after the first two weeks? Eat 100 to 200 calories more.
- Not losing at all? Check for hidden calories first (see 7 common mistakes), then eat 100 to 200 calories less.
From calories to meals
Once you have your number, the next steps are easy:
- Split your calories into protein, carbs and fat with our macro calculator. Read how much protein do I need.
- Get a full day of desi meals at your target from our diet plan maker.
- Check any food on our food calorie picker.
Common questions
How many calories should a woman eat to lose weight?
Many women lose weight on about 1,300 to 1,700 calories a day, but it depends on your height, weight, age and activity. Never go below about 1,200 without medical advice.
How many calories should a man eat to lose weight?
Many men lose weight on about 1,600 to 2,200 calories a day. Taller and more active men need more. Do not go below about 1,500 without medical advice.
Does my BMR go down as I get older?
Yes, slowly. The formula takes away 5 calories for every year of age, mainly because people tend to lose muscle as they age. Strength exercise helps keep it up.
Do I need to count calories forever?
No. Many people count for a few weeks to learn their portions, then use simple habits like the plate rule. Checking again from time to time helps you stay on track.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990;51:241-247. doi.org/10.1093/ajcn/51.2.241
- Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association, 2005;105:775-789. doi.org/10.1016/j.jada.2005.02.005
- FAO/WHO/UNU. Human energy requirements: report of a joint expert consultation, Rome, 2004. www.fao.org/4/y5686e/y5686e00.htm
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. The Lancet, 2011;378:826-837. doi.org/10.1016/S0140-6736(11)60812-X
- National Heart, Lung, and Blood Institute (NIH). Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults, 1998. www.ncbi.nlm.nih.gov/books/NBK2003/
How we write our articles: sources and editorial policy. Found a mistake? Tell us.