There's no universal number. Your calorie target is your Total Daily Energy Expenditure (TDEE) minus the deficit you choose based on your goal.
TDEE = BMR × activity factor. BMR uses the Mifflin-St Jeor equation, which is the most accurate for the general population.
Activity factors: sedentary 1.2, light 1.375, moderate 1.55, very active 1.725.
Fat loss: TDEE − 500 kcal for ~1 lb/week loss. Maintenance: TDEE. Muscle gain: TDEE + 200–300 kcal.
Never eat under 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
Calculate your TDEE and daily target in one click.
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