How Many Calories Should You Eat Daily?

Daily calorie needs depend on your body size, age, sex, activity level and goal.

Maintenance calories are the approximate amount of energy you need to keep your current weight stable. A calculator estimates this by starting with resting metabolism and then adding activity. Someone who sits most of the day may need much less than someone who walks often, trains hard or works a physically demanding job.

For weight loss or gain

A moderate calorie deficit can support gradual fat loss, while a modest surplus can support weight gain. Extreme changes often feel difficult to maintain and may affect energy, training, mood or hunger. Protein, fiber, sleep and resistance training can make calorie goals easier and more useful.

Track trends

Body weight naturally fluctuates. Instead of judging one weigh-in, look at weekly averages and how clothes, energy and performance change. The Autivae calorie calculator provides a starting estimate that you can adjust based on real results.