Find out how many calories you should eat per day. Enter your details below to get a personalized recommendation for weight loss, maintenance, or muscle gain.
Pick the option that best describes your typical week
BiteKit's AI makes calorie counting effortless. Just speak or type what you ate - we handle the math so you can focus on reaching your goals.
The number of calories you need each day depends on several factors including your age, gender, height, weight, and activity level. While general guidelines suggest women need 1,600-2,400 calories and men need 2,000-3,000 calories per day, your personal needs may be different.
Our calorie calculator uses the Mifflin-St Jeor equation to estimate your calorie needs. This formula is considered one of the most accurate methods for calculating your Basal Metabolic Rate (BMR), which is then adjusted based on your activity level and goals.
Weight Loss
-500 cal/day
~1 lb/week loss
Maintenance
Your TDEE
Maintain weight
Weight Gain
+500 cal/day
~1 lb/week gain
Your body uses calories for everything it does - from breathing and pumping blood to walking and exercising. Understanding the different components of your calorie needs can help you make better decisions about eating and activity.
The calories your body burns at complete rest - just to keep you alive. This accounts for about 60-75% of your daily calorie burn and includes breathing, circulation, and cell production.
The calories you burn through movement - from walking to the kitchen to intense workouts. This is the most variable part of your calorie needs and why activity level matters so much.
Your body burns calories just digesting food - about 10% of what you eat. Protein requires the most energy to digest, followed by carbs, then fat.
Whether you want to lose weight or build muscle, the principles are similar: create the right calorie balance and be consistent. Here's how to approach each goal:
Calorie counting doesn't have to be complicated. Here are practical tips to make it easier and more effective:
Apps like BiteKit make logging meals quick and easy. Just speak or type what you ate - no manual searching required.
Use a food scale or measuring cups at first to learn what portions actually look like. You'll get better at estimating over time.
Include drinks, cooking oils, sauces, and snacks. These "hidden" calories add up quickly and are often forgotten.
Don't stress about one high-calorie day. What matters is your average intake over the week. Consistency beats perfection.
When you prepare meals ahead of time, you know exactly what's in them. This makes tracking faster and reduces guesswork.
If you're not seeing results after 2-3 weeks, adjust your calories by 100-200. Your actual needs may differ from the calculation.
Even with the best intentions, these common mistakes can derail your progress. Here's what to avoid:
Studies show people underestimate calories by 30-50%. That "small bowl" of pasta might actually be 2-3 servings.
Sodas, coffee drinks, alcohol, and juices can add hundreds of calories that don't fill you up. A large latte might have 300+ calories.
One tablespoon of oil has about 120 calories. If you cook with oil multiple times a day, this quickly adds up.
Fitness trackers often overestimate calories burned. If you eat back all your "exercise calories," you might not lose weight.
It depends on your age, gender, height, weight, activity level, and goals. On average, women need 1,600-2,400 calories and men need 2,000-3,000 calories. Use our calculator above for a personalized recommendation.
To lose weight safely, eat about 500 calories less than your maintenance level. This creates a deficit that leads to losing about 1 pound per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Our calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas available. However, individual metabolism varies, so use your results as a starting point and adjust based on your actual progress.
Use a food tracking app like BiteKit to log meals easily. Be consistent, measure portions, and track everything including drinks, oils, and sauces. Focus on weekly averages rather than daily perfection.
Not necessarily. What matters most is your weekly average. Some people prefer consistency, while others use calorie cycling (eating more on active days, less on rest days). Both approaches work.
Eating too few calories can slow your metabolism, cause muscle loss, lead to nutrient deficiencies, and make you feel tired. Always maintain a minimum of 1,200 calories (women) or 1,500 calories (men).
BiteKit makes tracking calories as easy as talking. Log meals with your voice or text and let AI calculate the nutrition for you. Start your journey today.
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