How many calories per day?
The answer depends on your weight, height, age, gender, physical activity, and goal. Fill out the form and get your personalized number in 10 seconds.
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Why is it important to know your calorie needs?
Without this data, you're flying blind. Eating "healthy" isn't enough if you don't know how much you need. Too little → fatigue, muscle loss, frustration. Too much → fat storage, even with healthy foods.
Knowing your exact calorie requirement allows you to adjust your portions without guessing. It's the basis of any successful nutritional strategy.
How to use your result?
If your goal is to lose weight, eat 300 to 500 kcal below your TDEE. If you want to gain muscle, add 200 to 400 kcal above. To maintain, stay within a range of ±100 kcal.
Tip: don't change drastically overnight. If you're currently eating 3,000 kcal and your goal is 2,200 kcal, drop down in steps of 200-300 kcal per week.
The limits of calorie counting
Calories don't tell the whole story. Food quality matters immensely: 500 kcal of veggies + chicken and 500 kcal of chips don't have the same impact on your health, satiety, or performance.
Use calories as a framework, not a prison. The goal is sustainable eating, not a restrictive diet that lasts 3 weeks.