It depends on your age, sex, height, weight, and activity level. Generally, adult women need 1,600-2,400 calories and adult men need 2,000-3,000 calories per day.
This calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating daily calorie needs. However, individual metabolism varies, so treat results as a starting point.
Counting calories can be effective for weight loss, but it's not the only approach. Focus on whole foods, portion control, and sustainable habits. A 500-calorie daily deficit typically leads to 1 lb/week weight loss.
Empty calories provide energy but little nutritional value. They come from added sugars and solid fats found in soda, candy, pastries, fried foods, and some alcoholic beverages.
Yes. Exercise increases your total daily energy expenditure. Active individuals may need 200-600+ extra calories depending on intensity and duration of activity.
Yes. Eating below your BMR (basal metabolic rate) for extended periods can slow metabolism, cause nutrient deficiencies, and lead to muscle loss. Women should rarely go below 1,200 cal/day, men below 1,500 cal/day without medical supervision.