The number of calories you should eat depends on your size, activity level, and goal. Start by estimating your maintenance calories, then eat a slight surplus (around 250 to 500 above) to build muscle, or a moderate deficit (around 300 to 500 below) to lose fat.
Find your maintenance
Maintenance is the calories that keep your weight stable. Use an online calculator based on your size, age, and activity, then check it against how your weight actually behaves over 2 weeks.
Adjust for your goal
- Build muscle: a small surplus of 250 to 500 calories. See calories to build muscle.
- Lose fat: a moderate deficit of 300 to 500 calories. See body recomposition.
- Maintain: eat around maintenance.
Protein first, then split the rest
Whatever your calories, hit your protein target first, then split the rest between carbs and fats. See how to calculate your macros.
Let the scale guide you
Track your weight over a couple of weeks and adjust. Calorie calculators are estimates, so your real results are the best guide.
Fuel hard training
Enough calories fuel your sessions. PUROX adds clean energy and focus on top. See what to eat before a workout.
Frequently Asked Questions
How many calories should I eat a day?
It depends on your size, activity, and goal. Estimate maintenance, then eat a slight surplus to build muscle or a moderate deficit to lose fat.
How do I find my maintenance calories?
Use an online calculator based on your size, age, and activity, then adjust based on how your weight responds over a couple of weeks.
How big should a deficit or surplus be?
A deficit of 300 to 500 calories for fat loss, or a surplus of 250 to 500 for muscle, works well for most people.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. PUROX is a food supplement; follow the recommended serving.
