The number of calories you need daily depends on several factors including your age, sex, weight, height, and physical activity level. General calorie needs by sex and age:

• Adult males typically require between 2,000 and 3,000 calories per day to maintain their weight.
• Adult females generally need around 1,600 to 2,400 calories per day.
• Younger adults and those who are more physically active tend to need more calories, while older adults and sedentary individuals require fewer

Detailed ranges from the Dietary Guidelines for Americans:

Age (years)| Females (calories/day)| Males (calories/day)
---|---|---
19–30| 2,000–2,400| 2,400–3,000
31–60| 1,600–2,200| 2,200–3,000
61+| 1,600–2,000| 2,000–2,600

Children and teens have different calorie needs depending on their age and sex, generally increasing with growth and activity

. How to determine your specific calorie needs:

• Use an online calorie calculator that asks for your age, sex, height, weight, and activity level to estimate your daily calorie requirements for maintaining, losing, or gaining weight

• For weight loss, a common recommendation is to reduce your daily calorie intake by about 500 calories below your maintenance level to lose roughly one pound per week

• Consult a healthcare provider or dietitian for personalized advice, especially if you have health conditions or specific goals

Summary: You need to consume enough calories to match your body's energy expenditure to maintain your weight. This typically ranges from about 1,600 to 3,000 calories per day depending on your individual factors. Adjusting calorie intake based on your goals and lifestyle is key to managing your weight effectively