How Many Calories Should I Eat Per Day?
The best daily calorie target depends on your TDEE and your goal. Maintenance means eating near TDEE. Weight loss means eating below it. Muscle gain usually means a modest surplus, not an unlimited bulk.
There is no single calorie number for everyone
A 2,000-calorie target is a label shortcut, not a personal prescription. Your age, height, weight, sex, activity, body composition, and goal all change the answer.
Use the calculator to get a maintenance estimate first. Then decide whether you are trying to lose, maintain, or gain.
Calories for maintenance
If your goal is maintenance, start near TDEE. Keep protein consistent, eat mostly nutrient-dense meals, and watch your weekly average weight. A small drift up or down is normal; a persistent trend means your real maintenance differs from the estimate.
Maintenance is not a single perfect number. It is often a small range.
Calories for weight loss
For fat loss, start below TDEE. Many people do well with a 10 to 20 percent deficit, then adjust from the trend. Smaller people, leaner people, and already active people may need a smaller cut.
Avoid turning every slow week into a new diet. Water weight can hide progress, and overly large cuts often make adherence worse.
Calories for muscle gain
For lean gain, a modest surplus is usually enough. If your TDEE is 2,600, a target around 2,750 to 2,850 is often a cleaner starting point than jumping straight to 3,500.
Track strength, weight trend, and waist change. If weight climbs too fast, reduce the surplus. If performance is flat and weight does not move, increase slightly.
Sources and method notes
TDEETools articles explain calculator outputs in plain English. They are educational and are not medical advice.