How many calories should I eat a day, according to Forbes?

October 5, 2025 •

3 min read

Forbes Health provides a calorie calculator suggesting general daily calorie needs for weight maintenance are around 2,000 for women and 2,500 for men. This article explores the guidance on how many calories should I eat a day, as presented in Forbes's resources.

Quick Summary

Determining individual daily calorie needs involves considering various personal factors like age, sex, weight, and activity level. This article outlines the approach highlighted in Forbes Health resources for calculating a personalized calorie target, whether aiming for weight maintenance, loss, or gain.

Key Points

Personalization is Key: Your daily calorie needs are highly individual and influenced by factors like age, gender, and activity level, not just generic averages.
Use a Calculator for Accuracy: To find your personalized intake, use a calculator, like the one from Forbes Health, that employs formulas to estimate your total daily energy expenditure (TDEE).
Consider a Deficit for Weight Loss: To promote weight loss over time, a calorie deficit is typically employed. For many adults, a daily intake between 1,200 and 1,500 calories may be considered, but medical consultation is advised.
Consider a Surplus for Muscle Gain: Building muscle requires a calorie surplus above your maintenance calories, coupled with regular resistance training and sufficient protein intake.
Prioritize Nutrient-Dense Foods: The quality of your calories matters just as much as the quantity; focus on whole foods and minimize empty calories from processed items.
Adjust Intake with Changing Goals: As your weight, activity level, and health objectives change, you will need to re-evaluate and adjust your daily calorie goals.
Be Mindful and Consistent: Mindful eating and consistency are more important for sustainable results than overly strict, short-term calorie counting.

Understanding Your Calorie Needs, According to Forbes Health

Forbes Health and other sources suggest that, on average, men may need around 2,500 calories per day, and women about 2,000 for weight maintenance. However, these are general estimates, and individual needs vary significantly based on personal factors. A personalized approach, as highlighted by Forbes Health, is crucial for determining your specific daily calorie requirement.

Key Factors That Influence Your Calorie Needs

Your daily calorie needs are dynamic and depend on several individual characteristics, including age, gender, height, weight, activity level, body composition, and health goals.

How to Calculate Your Personal Calorie Needs

Forbes Health provides resources, including a calorie calculator, to help individuals estimate their daily calorie needs based on formulas like the Mifflin-St Jeor equation. The calculation generally involves two steps:

Determine your Basal Metabolic Rate (BMR): This is the calories burned at rest. The Mifflin-St Jeor equation is a common method:
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Calculate your Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor based on your exercise level. For activity multipliers, refer to Cal AI.

Achieving Your Health Goals

Your TDEE serves as a baseline for adjusting your calorie intake to achieve specific health goals:

Weight Loss: Create a calorie deficit by consuming fewer calories than your TDEE. A daily deficit can contribute to weight loss over time. For many adults, a daily intake of 1,200 to 1,500 calories may be considered for weight loss, though it is important to consult with a healthcare professional to determine appropriate levels.
Muscle Gain: A calorie surplus is needed for muscle growth. A modest surplus above your TDEE, combined with resistance training and sufficient protein, is often recommended.
Weight Maintenance: Consume a calorie intake roughly equal to your TDEE to maintain your current weight.

The Quality of Calories Matters

Beyond the number of calories, the source of those calories is vital for overall health. Forbes Health, consistent with general nutritional advice, emphasizes the importance of nutrient-dense whole foods like fruits, vegetables, lean proteins, and whole grains. These provide essential vitamins, minerals, and fiber. Limiting "empty calories" from processed foods and sugary drinks, which offer minimal nutritional value, is also crucial.

Comparison of Estimated Daily Calorie Needs (by Activity Level and Goal)

This table provides a generalized example of how activity levels and health goals affect daily calorie needs based on a moderately active 30-year-old female (60 kg/165 cm) and a moderately active 30-year-old male (75 kg/180 cm).


Goal	Example Female TDEE	Example Female Calorie Intake	Example Male TDEE	Example Male Calorie Intake
Weight Maintenance	~2,127 kcal	~2,127 kcal	~2,575 kcal	~2,575 kcal
Weight Loss	~2,127 kcal	Based on deficit, often between 1,200 and 1,500 kcal for many women	~2,575 kcal	Based on deficit, often between 1,500 and 1,800 kcal for many men
Muscle Gain	~2,127 kcal	Modest surplus above TDEE	~2,575 kcal	Modest surplus above TDEE

Conclusion

Addressing the question of how many calories should I eat a day, according to Forbes, involves consulting its resources, which advocate for a personalized approach based on scientific calculations. While average calorie guidelines exist, determining your individual TDEE is the most effective way to set a calorie target aligned with your health goals, whether they are weight loss, muscle gain, or maintenance. Remember that the quality of calories from nutrient-dense foods is just as important as the quantity for long-term health. For a personalized estimate, utilizing the tools on the Forbes Health website is recommended.

Note: The calculations provided here are examples using a standard formula. For the most accurate and personalized results, use an online calculator and consult a healthcare professional.

Frequently Asked Questions

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest, while your Total Daily Energy Expenditure (TDEE) is your BMR adjusted for your daily physical activity level. TDEE is the more accurate number for determining your total daily calorie needs.

According to health experts, consistently consuming 1,200 calories or less per day is generally not recommended for healthy adults unless under medical supervision. This can make it difficult to get all the necessary nutrients and can negatively affect your metabolism.

To gain muscle, you typically need to consume a moderate calorie surplus above your daily maintenance calories, along with regular resistance training. This provides the extra energy required for muscle repair and growth.

You can reduce your calorie intake by focusing on nutrient-dense foods like lean protein, fruits, and vegetables, which promote a feeling of fullness. Other strategies include drinking plenty of water, avoiding sugary beverages, and eating mindfully.

Yes, metabolism tends to slow with age due to factors like a decrease in muscle mass. This means older adults typically require fewer calories than younger adults to maintain their weight.

'Empty calories' are found in foods and drinks that provide energy but little to no nutritional value, such as added sugars and saturated fats. It is best to minimize or avoid them and focus on nutrient-dense foods instead.

It is wise to re-evaluate your calorie goals periodically, especially as your weight or activity level changes. Experts recommend checking every few months to ensure you stay on track with your objectives.