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How many calories should I eat a day?

There is no single answer to this question, but you can get a useful estimate in a couple of minutes. Your daily calorie target depends on your size, age, activity level and whether you want to lose, maintain or gain weight.

Quick estimate: maintenance calories

Your maintenance calories — also called TDEE — are the calories your body uses in a typical day, including movement. For most adults this lands somewhere between 1,800 and 2,800 kcal/day.

Use the TDEE calculator or maintenance calorie calculator to get a personalised number based on your stats and activity level.

Sensible ranges by goal

Once you know maintenance, your goal just shifts the number up or down:

  • Lose weight: maintenance minus 300–500 kcal/day (about 0.25–0.5 kg/week)
  • Maintain weight: eat at maintenance, adjust if weight drifts
  • Gain weight: maintenance plus 200–400 kcal/day for a gentle, lean gain

What about the 1,200 kcal rule?

Old diet plans often default to 1,200 kcal for women and 1,500 for men. For most people, these are too low to feel good or stick with. A gentler deficit on top of a realistic maintenance number is almost always more sustainable.

Why activity level matters more than you think

A 30-minute walk barely moves your TDEE, but a physically active job or daily training can push it up by 400–700 kcal. Be honest about your average week, not your best week.

Adjusting as you go

Track your calories and weight for 2–3 weeks. If weight is moving as expected, your target is right. If nothing is changing, adjust by 100–200 kcal/day and reassess.

GudFude provides estimates for general guidance only. It is not medical advice. If you have a medical condition, are pregnant, or have a history of disordered eating, please speak to a qualified clinician before changing how you eat.

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Frequently asked questions

+Should men and women eat different amounts?
On average, men have higher maintenance calories than women due to body size and muscle mass. The calculators account for this — there is no fixed gender rule, just your stats.
+Do I need to eat back exercise calories?
If your activity level reflects your usual training, your TDEE already includes it. If you only used a sedentary multiplier, add some calories back on heavy training days.
+Is a bigger deficit faster?
Slightly faster on the scale, but harder to stick with and more likely to cause low energy, poor sleep and muscle loss. A moderate deficit you can maintain wins over time.
+Will my target change as I lose weight?
Yes. A smaller body burns fewer calories. Recheck your target every 5–10 kg of change, or whenever progress stalls for 2–3 weeks.