Calories guide
How many calories should I eat?
The most useful answer is not one perfect number. It is a sensible starting range based on your body size, activity, and goal.
Start with maintenance
Before choosing a fat-loss or muscle-gain target, estimate maintenance calories. That gives you a baseline that makes the next decision easier.
Match calories to your goal
For maintenance, stay close to estimated maintenance calories. For fat loss, use a small or moderate deficit. For muscle gain, use a small surplus.
- Maintenance: around your estimated TDEE
- Mild fat loss: roughly 10 to 15% below maintenance
- Moderate fat loss: roughly 20% below maintenance
- Muscle gain: roughly 5 to 10% above maintenance
Related tools
FAQ
Frequently asked questions
Should I eat the same calories every day?
You do not have to. Many people keep weekly calories roughly consistent while allowing small daily differences.
How long should I keep the same calorie target?
Usually long enough to see a real weight trend, often at least two to three weeks unless the target is clearly unsustainable.