Healthy eating
How many calories per day: how to calculate your own norm
There's no universal '2000 calories' figure. Let's break down clearly what your daily norm depends on and how to calculate it yourself — with a simple formula and an example.
What your daily norm depends on
Calories are simply units of energy the body gets from food and spends on living: breathing, the heart pumping, movement, thinking. When you take in as much energy as you spend, your weight stays stable.
Exactly how much energy you need is individual. The figure depends on several factors — which is why the advice 'everyone needs 2000 kcal' doesn't work.
- Sex — men usually have a higher metabolism.
- Age — energy needs gradually decline over the years.
- Height and weight — the bigger the body, the more energy it takes to maintain.
- Physical activity — from a sedentary job to daily workouts.
- Goal — maintain, lose, or gain weight.
How to calculate your norm: the Mifflin–St Jeor formula
First you calculate the basal metabolic rate (BMR) — the energy the body spends at complete rest. The most accurate formula for most people is Mifflin–St Jeor:
For women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
For men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.
Then BMR is multiplied by an activity factor: 1.2 — sedentary, 1.375 — light activity 1–3 times a week, 1.55 — training 3–5 times, 1.725 — intense effort almost daily.
Example. A woman aged 30, 65 kg, 165 cm, light activity. BMR = 10×65 + 6.25×165 − 5×30 − 161 ≈ 1370 kcal. Daily norm = 1370 × 1.375 ≈ 1880 kcal — that is what it takes to maintain her current weight.
How many calories to lose, maintain, or gain weight
Once you know your maintenance norm, you adjust the goal with a small shift — without extremes:
- Weight loss — a deficit of 10–20% of the norm (about −300…−500 kcal). A safe pace is 2–4 kg per month, without hunger.
- Maintenance — you eat at the level of your norm.
- Gaining mass — a surplus of 10–15% combined with strength training and enough protein.
- Important: don't stay below 1200 kcal (women) or 1500 kcal (men) long-term without a specialist's supervision — it harms hormones, muscle, and well-being.
Why calories are hard to count every day
Knowing your norm is half the battle. The hard part is weighing food day after day, counting the macros of every meal, and not giving up. It takes time and energy — which is why most people quit counting after a couple of weeks.
In Food Plan's meal plans, calories and the balance of proteins, fats, and carbohydrates are already calculated by a nutritionist for your goal. Before you start there is a free consultation: together we will determine your norm and choose a plan, so you don't have to count every spoonful.
Frequently asked questions
How many calories does a woman and a man need per day?
On average, a woman with moderate activity needs about 1800–2200 kcal, and a man 2200–2800 kcal. But that's a guideline: the exact norm depends on weight, height, age, and activity, so it's better calculated individually.
Can you lose weight without counting calories?
Yes. Counting is just a tool. If portions and meal balance are already set for a small deficit, weight drops without daily tracking. That is exactly how subscription meal plans with a ready menu work.
How many calories are in Food Plan's meal plans?
Most plans are 1000–1200 kcal per day, while the Fit and Diabetes plans start at 1700 kcal. The exact calorie level is chosen by the nutritionist for your goal during the free consultation.
Don’t want to count calories every day?
Our nutritionist calculates your target and picks a ready meal plan in a free consultation — and we deliver it across Chișinău.
About the author
Герман Надежда
Nutritionist (MD)
Member of the Association of Nutritionists of Moldova