How Many Calories Should I Eat?
A simple, science-based way to estimate your daily calorie target for weight loss, maintenance, or muscle gain — no online calculator required.
By MealWise TeamMay 9, 20266 min read
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.