How Many Calories Should You Be Eating Each Day?

Let’s Cut the Crap

You’ve probably heard it all before:

“Eat 1,200 calories to lose weight.”

“Don’t eat after 7 PM.”

“Starve yourself, but make it clean!”

Let’s be clear: That’s not how healthy, sustainable weight management works.

You don’t need a PhD, an expensive app, or a color-coded spreadsheet to estimate how much to eat. You just need one simple formula that actually works in the real world—and has science behind it.

The Simplified Calorie Formula

One of the most straightforward methods for estimating your daily calorie needs starts with your current weight:

Calories = Your Weight (in pounds) × 10 + Your Activity Level

This method offers a simplified version of your Total Daily Energy Expenditure (TDEE)—how many calories you burn in a day through basic functions and movement combined. It’s not clinical-level precision, but for most people, it’s a solid, accessible place to start.

What the Formula Represents:

• Weight × 10 = your estimated basal calorie needs, or what your body needs at rest. You may see a term called basal metabolic rate used when talking about this.

• Activity level = the additional calories you burn by living your life—walking, cleaning, exercising, working.

 According to the NIH, your basal calorie needs make up about 60–75% of your total calorie needs, with physical activity accounting for another 15–30%, depending on your lifestyle.

Activity Level Guide

Use this chart to estimate the calories you need to add in to account for your daily activity level:

Activity Level	Add this many calories:
Sedentary (minimal movement)	+300-400
Lightly active (walks, light chores, etc.)	+500-600
Moderately active (exercise 3-5x/week)	+700-800
Very active (intense exercise or labor)	+900-1,000+

This isn’t about being exact—it’s about estimating well enough to inform your food choices.

Real-Life Example--How to Use the Calorie Formula

Weigh Yourself

Let’s say you weigh 180 pounds and exercise a few times a week. Write down your current weight in pounds.

Multiply Your Weight Times 10

This gives you a base calorie estimate.

180 × 10 = 1,800

Add Your Activity Level

Let's say you have moderate activity level, so add 800 calories to represent that activity level.

Activity level: +800

Get your Total Daily Calorie Needs

Your final number is a rough estimate of your daily calorie needs for weight maintenance.

**Estimated daily calories = 2,600

Want to lose weight? Subtract 300–500 calories from that number:

• Target for weight loss: 2,100–2,300 calories/day

This moderate deficit aligns with CDC recommendations for sustainable fat loss:

A reduction of 500 to 1,000 calories per day can result in a safe weight loss of about 1 to 2 pounds per week.

What If You Want to Lose Weight Faster?

You can aim for a more aggressive deficit—say 700 to 1,000 calories per day—but be careful. Long-term extreme deficits can lead to:

• A slower metabolism (your body adapts by burning fewer calories)

• Muscle loss

• Fatigue, irritability, brain fog

A study in Obesity Reviews warns that large calorie deficits increase the likelihood of weight regain after dieting.

Bottom line? A slow and steady approach usually works better—and feels better.

Using different calorie targets for different goals is ideal, but make sure you protect your health and long-term mental health.

Goal	What to Do
Weight Loss	Subtract 300-500 calories from your estimated total
Maintenance	Eat at your estimated total
Muscle Gain	Add 200-300 calories and prioritize protein

Your needs aren’t fixed. They evolve with your body, activity level, and goals.

Frequently Asked Questions

Q: Should I eat the same number of calories every day?

A: Not necessarily. If you’re more active some days and less active others, your intake can (and probably should) fluctuate. Focus on your weekly average.

Q: What if I work out? Do I eat more?

A: Yes. If your workouts are long or intense, consider increasing your intake slightly for recovery and energy—especially if you’re strength training.

Q: What if I’m not losing weight even with this formula?

Recheck your assumptions:

• Are you accurately estimating portions?

• Are drinks, condiments, and snacks creeping in?

• Are you overestimating your activity level?

You may need to track your intake for a few days using a food journal or a reputable app to recalibrate.

The National Library of Medicine suggests food tracking improves weight loss outcomes, particularly early on.

Why This Method Works

This formula isn’t fancy—it’s just a simplified estimate of your Total Daily Energy Expenditure (TDEE), using principles rooted in decades of metabolic research.

It works because it’s:

•  Quick (no math degree required)

•  Flexible (adjusts as your weight and lifestyle change)

•  Practical (no subscriptions, apps, or spreadsheets needed)

And most importantly—it’s realistic. No starvation. No rigid rules.

Final Thoughts: Use "How many Calories" Formula as a Guide, Not Gospel

At the end of the day, no formula knows your body as well as you do.

Use this method as a starting point, but pay attention to your body—your energy levels, hunger, mood, and progress. Then, adjust as needed.

There’s no one-size-fits-all number of calories for everyone. Your needs are personal.

And, the U.S. Department of Health and Human Services seems to agree.

Takeaway:

You don’t have to count every calorie to eat well—you just have to understand roughly how much your body needs to function, move, and thrive.