How Many Calories Should I Eat?

Calorie targets sound complicated. The math, honestly, is not. Two quick estimates land you within 5% of any fancy calculator.

Step 1: Estimate maintenance

Multiply your body weight in pounds by 14–16 (sedentary to moderately active). A 170 lb adult lands at ~2,400–2,700 kcal to maintain.

Step 2: Apply your goal

Weight loss: subtract 15% (≈ 2,050 kcal). Maintenance: no change. Lean gain: add 10% (≈ 2,700 kcal). Hold for 2–3 weeks, then adjust by ±100 kcal based on actual weight trend.

Don't chase precision

Calorie counts on labels are ±20% accurate. Trying to hit a number exactly is a fool's errand — trends over weeks are what matter.

Case Study: MealWise members

Result: Average 5–8% body-weight reduction in 12 weeks

Members who follow MealWise's weekly plan plus grocery list report saving 3–5 hours of planning per week and cutting food waste roughly in half.