The number of calories you need per day depends on several factors including your age, sex, weight, height, and activity level. On average:
- Adult women typically need between 1,600 and 2,400 calories per day.
- Adult men typically need between 2,400 and 3,000 calories per day.
These ranges vary by age and activity level. For example, younger adults and those who are more active require more calories, while older adults and those less active require fewer calories
. To get a more personalized estimate, you can use calorie calculators that factor in your specific details such as age, sex, height, weight, and activity level. These calculators often use formulas like the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then multiply it by an activity factor to determine your Total Daily Energy Expenditure (TDEE), which is the total calories you burn per day including physical activity
. Here is a general method to estimate your calorie needs:
- Calculate your BMR using your weight, height, age, and sex.
- Multiply your BMR by an activity factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise/sports & physical job): BMR × 1.9
This gives you the estimated number of calories to maintain your current weight. To lose weight, you would consume fewer calories than this number, and to gain weight, you would consume more
. Because calorie needs vary widely, consulting with a healthcare provider or dietitian can provide more tailored guidance based on your health status and goals
