How Many Calories Are Needed Daily Under a Balanced Diet?

November 22, 2025 •

2 min read

According to the NHS, an average man needs 2,500kcal and an average woman needs 2,000kcal a day to maintain their weight. This, however, is a very general figure, and the number of calories needed daily under a balanced diet varies significantly based on individual factors like age, sex, weight, and activity level.

Quick Summary

This guide explains the key factors that influence your personal daily calorie requirements within a balanced diet. It covers the difference between BMR and TDEE, provides calculation methods, and offers guidelines for adjusting intake based on health goals like weight loss or maintenance.

Key Points

Personalized Needs: Your daily calorie requirement depends on individual factors like age, gender, and activity level, not a single average number.
Calculate BMR: Use the Mifflin-St. Jeor equation to estimate your Basal Metabolic Rate, the calories your body needs at rest.
Determine TDEE: Multiply your BMR by an activity factor to find your Total Daily Energy Expenditure, which accounts for daily movement.
Prioritize Nutrient Density: Focus on consuming healthy, nutrient-rich foods from a variety of sources rather than empty calories.
Maintain Macronutrient Balance: Aim for a healthy distribution of carbohydrates (45-65%), protein (10-35%), and fats (20-35%) to support overall health.
Adjust for Goals: For weight loss, create a calorie deficit; for weight gain, create a surplus. Always do so gradually and sustainably.
Listen to Your Body: Pay attention to hunger and fullness cues instead of relying solely on calorie counting for long-term success.

Understanding Your Individual Calorie Needs

Your body uses calories, which are units of energy, to perform all its functions, from breathing to exercising. A balanced diet provides the right amount of energy to fuel these processes, alongside essential nutrients. The 'one-size-fits-all' approach to calorie counting is ineffective, as your needs are unique. A personalized approach requires calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

Calculating Your Basal Metabolic Rate (BMR)

Your BMR is the energy your body expends at rest to maintain vital functions like heart rate and breathing. A popular method is the Mifflin-St. Jeor equation:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Determining Your Total Daily Energy Expenditure (TDEE)

Your TDEE includes your BMR and physical activity. Multiply your BMR by an activity factor:

Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725
Extra Active: BMR × 1.9

Calorie Needs Based on Lifestyle: A Comparison

Here is a comparison based on two hypothetical individuals with the same height and weight but different activity levels.


Factor	Sedentary Individual	Active Individual
Age	35 years	35 years
Sex	Male	Male
Weight	80 kg (176 lbs)	80 kg (176 lbs)
Height	180 cm (5'11")	180 cm (5'11")
BMR	~1750 kcal	~1750 kcal
Activity Level	Sedentary (BMR x 1.2)	Very Active (BMR x 1.725)
Estimated TDEE	~2100 kcal	~3019 kcal
Calorie Need	2100 kcal (maintenance)	3019 kcal (maintenance)

Lists of Healthy, Nutrient-Dense Foods

Focus on nutrient-dense foods like:

Fruits: Apples, bananas, berries.
Vegetables: Leafy greens, broccoli.
Whole Grains: Brown rice, quinoa.
Lean Protein: Chicken, fish, eggs, legumes.
Healthy Fats: Avocados, nuts, seeds.

The Macronutrient Breakdown for a Balanced Diet

Prioritizing the source of your calories is important. Aim for the following ranges:

Carbohydrates: 45–65% of daily calories.
Protein: 10–35% of daily calories.
Fats: 20–35% of daily calories, focusing on healthy fats.

Conclusion: Finding the Right Balance

Determining daily calorie needs for a balanced diet is personalized, considering age, sex, weight, and physical activity. Calculating BMR and TDEE provides a maintenance target. For weight management, adjust calories slightly, always prioritizing nutrient-dense whole foods. While calorie counting helps, focus on varied macronutrient intake for health.

For a more in-depth explanation of metabolic rates and calorie expenditure, consult this resource from Healthline: Understanding Metabolic Rates.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is the total calories you burn, including BMR, physical activity, and digestion.

Activity levels range from 'Sedentary' to 'Extra Active'. Choose the category that best fits your weekly exercise routine.

Empty calories come from foods providing energy but minimal nutrients, like vitamins or fiber. Examples include sugary drinks and processed snacks.

Yes, men generally require more calories than women, often due to higher muscle mass.

Severe caloric restriction can cause nutrient deficiencies, fatigue, and metabolic slowdown. It is not sustainable or healthy.

Combine a slight calorie reduction with increased physical activity. A 500-1000 calorie deficit is often recommended for losing 1-2 pounds per week.

Both matter. Quantity affects weight, while quality ensures essential nutrients for optimal body function and disease prevention.