The number of calories you should eat daily depends on several factors including your age, sex, weight, height, and activity level. Here are general guidelines:

• For women: Typically, to maintain weight, daily calorie needs range from about 1,600 to 2,400 calories depending on age and activity. For example, women aged 19–30 usually need 2,000–2,400 calories, while those over 60 need about 1,600–2,000 calories

• For men: Daily calorie needs to maintain weight generally range from 2,000 to 3,000 calories. Men aged 19–30 often require 2,400–3,000 calories, and men over 60 need about 2,000–2,600 calories

To lose weight, you need to consume fewer calories than you burn, creating a calorie deficit. A common approach is to reduce your daily intake by about 500 calories from your maintenance level, which can lead to roughly one pound of weight loss per week

. Because individual needs vary, using a calorie calculator that factors in your specific age, height, weight, sex, and activity level can provide a more personalized estimate

. If you want a rough daily calorie intake to maintain or lose weight, consider these averages:

Group| Maintenance Calories (per day)| Weight Loss Calories (approx.)
---|---|---
Women (19–30)| 2,000–2,400| ~1,500–1,900
Women (31–60)| 1,600–2,200| ~1,100–1,700
Women (60+)| 1,600–2,000| ~1,100–1,500
Men (19–30)| 2,400–3,000| ~1,900–2,500
Men (31–60)| 2,200–3,000| ~1,700–2,500
Men (60+)| 2,000–2,600| ~1,500–2,100

For precise guidance tailored to your goals and health status, consulting a healthcare professional or dietitian is recommended

. In summary, your calorie needs depend on your personal characteristics and goals, but most adults require between 1,600 and 3,000 calories daily to maintain weight, with adjustments made for weight loss or gain