How to calculate your daily calories

Knowing how many calories you need per day is the first step in any serious nutritional approach. Whether you want to lose weight, gain muscle, or just eat better, this number serves as your foundation. This guide shows you how to get it reliably and apply it without falling into the obsession of counting.

Steps

1

Estimate your basal metabolic rate

Your body burns calories even at rest: breathing, blood circulation, temperature regulation. This is the Basal Metabolic Rate (BMR). Use the Mifflin-St Jeor formula for a reliable estimate. For a 75 kg man, 175 cm, and 35 years old: about 1,675 kcal.

2

Factor in your physical activity

Multiply your BMR by your activity factor. An office job with 3 workouts per week corresponds to a factor of 1.55. A physical job with daily sports goes up to 1.725. Be realistic — overestimation is the most common mistake.

3

Adjust based on your goal

To maintain your weight, eat at your TDEE. To lose weight, create a deficit of 300-500 kcal. To gain weight, add 200-400 kcal. A deficit of 500 kcal/day theoretically corresponds to 0.5 kg of loss per week.

4

Track your food for one week

Write down what you eat for 7 days without changing your habits. Compare your actual intake to your calculated target. The gap between the two often reveals invisible habits: snacking, underestimated portions, or forgotten high-calorie drinks.

5

Readjust every week if necessary

Formulas give a starting point, not an absolute truth. If after 2 weeks your weight isn't moving in the desired direction, adjust by 100-200 kcal. The body isn't a perfect mathematical model — you have to calibrate through observation.

What exactly are calories?

A calorie (kilocalorie) is a unit of measurement for the energy provided by food. Protein provides 4 kcal/g, carbs 4 kcal/g, fats 9 kcal/g, and alcohol 7 kcal/g. Your body uses this energy to function, move, and repair itself. When you consume more energy than you expend, the excess is stored. When you consume less, the body draws from its reserves.

Your body's true needs

An average man needs 2,200 to 2,800 kcal per day, an average woman 1,800 to 2,200 kcal. But these averages hide significant variations. A 60 kg sedentary man and a 100 kg rugby player obviously don't have the same needs. Age also plays a role: metabolism decreases by about 1-2% per decade after age 20. Muscle mass is the most adjustable factor — the more muscle you have, the more you burn at rest.

When and how to adjust your calories

Adjust if your weight has plateaued for more than 2 weeks despite rigorous tracking. Also adjust after a lifestyle change (new job, starting sports, injury). In case of a plateau during a diet, a week at maintenance level can jumpstart the metabolism. Never go below your BMR — it is the strict minimum for vital functions.

FoodCraft Tip

Instant calorie calculator

The FoodCraft calorie calculator integrates the two main formulas and displays your daily needs in 30 seconds, with adjustments by goal already calculated.

Automatic tracking with meal planning

Rather than counting your calories meal by meal, the FoodCraft AI planner directly generates days calibrated to your target. You follow the plan, and the calories take care of themselves.

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Frequently asked questions

Do I have to count my calories my whole life?
No. Counting is a learning tool, not a permanent lifestyle. After a few weeks, you develop an intuition for portions and food choices. You can then eat 'by eye' with confidence.
Is 1,200 calories a day enough?
For most adults, 1,200 kcal is too low and risks causing deficiencies, muscle loss, and metabolic slowdown. Women should generally not go below 1,400 kcal, and men below 1,600 kcal.
Should I add back calories burned through exercise?
Be careful. Watches and machines often overestimate calories burned by 20-50%. If your TDEE already includes your activity level, the calories are already counted. Adding back 'exercise calories' often leads to overeating.
Are all calories equal?
In terms of pure weight, a calorie is a calorie. But in terms of health, satiety, and energy, 500 kcal of chicken and vegetables is not equivalent to 500 kcal of candy. Prioritize whole foods for a better quality of life.

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