"How many calories should I eat?" is the most common question in nutrition. The short answer: it depends on your age, gender, weight, height, activity level, and goal. The good news — you don't need to guess. Here's how to calculate your number in under a minute.
A simple way to estimate maintenance calories (the amount that keeps your weight stable):
For example, a 70 kg person aiming for weight loss would target roughly 1,540-1,680 kcal per day.
| Person | Maintenance | Weight loss |
|---|---|---|
| Woman, sedentary (60 kg) | 1,800 kcal | 1,400 kcal |
| Woman, active (60 kg) | 2,100 kcal | 1,700 kcal |
| Man, sedentary (80 kg) | 2,300 kcal | 1,850 kcal |
| Man, active (80 kg) | 2,700 kcal | 2,200 kcal |
The fastest way to get your personal number: use the free calorie calculator on our site. It factors in your age, gender, height, weight, and activity level — then shows calories for weight loss, maintenance, and muscle gain.
For sustainable weight loss, aim for a moderate deficit of 10-15% below maintenance. Losing weight faster than that usually backfires — you lose muscle, feel exhausted, and eventually regain everything. Slow and steady wins.
Knowing your target is only half the battle. You also need to know how many calories you actually eat. That's where Anna Life comes in — an AI nutrition tracker that works inside Telegram:
💡 Bottom line: Your daily calorie number depends on your body and goal. Calculate your target, aim for a 10-15% deficit for weight loss, and track what you actually eat with AI — so the math happens automatically.
Free to start. No app install, no credit card.
Also read: How to Count Calories Without an App · How to Track Calories with AI