How Many Calories Do I Need Per Day Without Exercise?

December 8, 2025 •

2 min read

The average adult female needs around 2,000 calories per day, while the average male requires about 2,500, but these are just general guidelines. For those with a sedentary lifestyle, understanding your specific needs is crucial for managing weight. So, how many calories do I need per day without exercise to maintain my weight or achieve my goals?

Quick Summary

This guide explains how to calculate your personalized daily calorie needs for a sedentary lifestyle based on factors like your basal metabolic rate, age, sex, and weight.

Key Points

Calculate Your BMR: Use an accurate formula like Mifflin-St Jeor based on your age, sex, weight, and height to find your baseline calorie needs.
Apply Sedentary Factor: Multiply your BMR by 1.2 to estimate your total daily calorie needs with little to no exercise.
Create a Safe Deficit: For weight loss, aim for a sustainable 500-calorie daily deficit, rather than drastic, unhealthy cuts.
Prioritize Diet Quality: Focus on whole, nutrient-dense foods and control portion sizes to manage weight effectively without exercise.
Increase NEAT: Incorporate more non-exercise activity thermogenesis (NEAT), like taking breaks to walk, to slightly increase your calorie burn.
Address Health Risks: Be aware that a sedentary lifestyle carries independent risks, including heart disease and diabetes, even with a controlled diet.

Understanding Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to perform basic life-sustaining functions. It is a key factor in your total daily energy expenditure (TDEE).

How to Calculate Your BMR

The Mifflin-St Jeor equation is a widely used formula for estimating BMR and requires your weight in kilograms, height in centimeters, and age in years.

To estimate your sedentary TDEE, multiply your BMR by an activity factor of 1.2. You can use online tools, such as the {Link: NASM Calorie Calculator https://www.nasm.org/resources/calorie-calculator} to assist with these calculations.

Estimated Sedentary Calorie Needs by Age and Sex

General sedentary calorie ranges based on dietary guidelines can offer a starting point, though individual needs vary:


Age Group (Years)	Sedentary Females (kcals)	Sedentary Males (kcals)
19–30	1,800–2,000	2,400–2,600
31–50	1,800	2,200–2,400
51+	1,600	2,000–2,200

Calorie needs decrease with age due to a reduction in basal metabolic rate.

Weight Management Without Exercise

Weight management without exercise relies on controlling dietary intake. Weight gain or loss depends on the balance between calories consumed and calories burned.

Creating a Calorie Deficit

To lose weight, a calorie deficit is necessary. A daily deficit of 500 calories is often recommended for losing about 1 pound per week. As weight decreases, maintenance calorie needs will also change.

Diet and Lifestyle Adjustments for Sedentary Individuals

Diet quality is especially important with a sedentary lifestyle. Consider these tips:

Eat Mindfully: Helps in recognizing fullness cues.
Focus on Nutrient-Dense Foods: Prioritize vegetables, lean proteins, and whole grains.
Control Portion Sizes: Use smaller plates and measure servings.
Stay Hydrated: Water can aid appetite management.
Limit Processed Foods: Reduce intake of items high in empty calories.
Prioritize Sleep: Poor sleep affects hunger hormones.
Manage Stress: Stress can lead to emotional eating.
Consider Non-Exercise Activity Thermogenesis (NEAT): Increase energy burned from daily activities like walking briefly or standing.

The Risks of a Sedentary Lifestyle and Diet

A lack of physical activity poses health risks even with dietary control, including increased risk of:

Cardiovascular disease and high blood pressure
Type 2 diabetes
Obesity
Certain cancers
Muscle weakness and bone loss
Depression and anxiety

Severely restricting calories to compensate for inactivity can be harmful, leading to nutrient deficiencies, muscle loss, and a slower metabolism. Combining diet with at least minimal activity is essential for sustainable health. For more information on diet and long-term health, consult resources like the NCBI(https://www.ncbi.nlm.nih.gov/books/NBK587401/).

Conclusion: Finding Your Balance

Determining your daily calorie needs without exercise involves calculating your BMR and applying a sedentary activity factor. While weight loss is achievable through diet, a nutrient-rich approach, portion control, and mindful eating are crucial. It's important to be aware of the significant health risks associated with a sedentary lifestyle.

Frequently Asked Questions

First, calculate your BMR using the Mifflin-St Jeor formula (BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5 for men; BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161 for women). Then, multiply your BMR by 1.2 for the sedentary activity factor.

Yes, weight loss can be achieved by creating a calorie deficit through diet alone. However, incorporating even light physical activity offers numerous health benefits beyond weight management and is strongly recommended.

The specific amount varies, but sedentary adult women aged 19-50 generally need around 1,800 to 2,000 calories per day for weight maintenance, with needs decreasing with age.

The amount depends on age, but sedentary adult men aged 19-50 typically require around 2,200 to 2,600 calories per day to maintain their weight.

Increase your intake of high-fiber and protein-rich foods, which promote satiety. Drink plenty of water throughout the day, and eat mindfully by chewing slowly and avoiding distractions.

A lifestyle with little to no movement increases the risk of obesity, heart disease, type 2 diabetes, certain cancers, muscle atrophy, and mental health issues like anxiety and depression.

For most people, it is not recommended to consume fewer than 1,200 calories per day for women and 1,500 for men, as it becomes very difficult to get the necessary nutrients for optimal health.

Yes, as people age, their basal metabolic rate naturally decreases, which means they require fewer calories to maintain their weight.