How Many Calories Should I Eat Per Day?

Q: How many calories should a woman eat per day?

Many women maintain weight on roughly 1,800 to 2,200 calories per day, depending on body size and activity level.

Q: How many calories should a man eat per day?

Many men maintain weight on roughly 2,200 to 2,800 calories per day, though calorie needs vary based on size, age, and activity level.

Q: How many calories should I eat to lose weight?

To lose weight, most people need to eat fewer calories than they burn each day. A common starting point is a daily calorie deficit of 250 to 500 calories.

Quick Answer

The number of calories you should eat per day depends on your age, sex, height, weight, and activity level. Some people maintain weight on under 2,000 calories per day, while others need far more.

If your goal is weight loss, the key idea is to eat fewer calories than your body burns. If your goal is maintenance, you generally need to eat about the same number of calories that your body uses.

What Determines How Many Calories You Need?

Your daily calorie needs are affected by several factors:

Age — calorie needs often decrease gradually with age
Sex — men often require more calories than women on average
Height and weight — larger bodies generally burn more calories
Activity level — exercise, walking, and physical work all increase calorie needs
Body composition — people with more muscle mass often burn more calories

This is why there is no one perfect calorie number that fits everyone.

Average Daily Calorie Needs

These are broad, general estimates for maintenance calories:

Group	Typical Daily Maintenance Range
Women	About 1,800 to 2,200 calories per day
Men	About 2,200 to 2,800 calories per day

These are not exact prescriptions. Smaller, older, or less active adults may need fewer calories, while larger or more active adults may need more.

How Many Calories Should a Woman Eat Per Day?

Many women maintain weight at roughly 1,800 to 2,200 calories per day, although needs vary significantly. A petite woman with low activity may need fewer calories, while a tall or very active woman may need more.

If weight loss is the goal, many women begin by reducing intake by about 300 to 500 calories per day from maintenance.

How Many Calories Should a Man Eat Per Day?

Many men maintain weight at roughly 2,200 to 2,800 calories per day, depending on body size, age, and activity. Men with physically demanding jobs or frequent workouts may need much more.

For gradual weight loss, many men begin with a calorie reduction of roughly 400 to 700 calories per day, depending on their maintenance level.

How Many Calories Should I Eat to Lose Weight?

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns.

Weight Loss Rate	Approximate Daily Calorie Deficit
0.5 pound per week	About 250 calories per day
1 pound per week	About 500 calories per day
1.5 pounds per week	About 750 calories per day
2 pounds per week	About 1000 calories per day

If you want more detail, read our guide on how many calories you should eat to lose weight.

Use Our Calculator for a Personal Estimate

General calorie ranges are helpful, but your own calorie needs are more specific. Use our Calorie Deficit Calculator to estimate your personal maintenance calories and daily weight-loss targets.

Then use the Weight Loss Timeline Calculator to estimate how long it may take to reach your goal weight.

Related Tools and Guides

Important Note

Very low-calorie diets are not appropriate for everyone. People with medical conditions such as diabetes, chronic kidney disease, or heart disease should talk with a qualified healthcare professional before making major changes to calorie intake.

This page is for educational purposes only and is not medical advice.

If you're trying to estimate your daily calorie intake, you may also want to read our guide on how many calories you should eat per day . It explains how age, sex, body size, and activity level affect daily calorie needs.