The number of calories you should eat daily depends on several factors, including age, sex, weight, height, and activity level. Generally, adult women need about 1,800 to 2,400 calories per day, while adult men need about 2,200 to 3,000. More active individuals require more calories, whereas those with a sedentary lifestyle need fewer. To lose weight, a common approach is to reduce daily calorie intake by 500 to 1,000 calories to aim for a safe weight loss of about 1-2 pounds per week. It’s important to focus on nutrient-dense foods and consult with a healthcare provider for personalized advice.