The number of calories you should eat per day depends on several factors including your age, sex, height, weight, activity level, and your goals (maintaining, losing, or gaining weight).
General Guidelines by Age and Sex
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Adult females typically need between 1,600 and 2,400 calories per day.
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Adult males usually require between 2,200 and 3,000 calories per day.
These ranges vary based on age: -
Females 19–30 years: 2,000–2,400 calories
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Females 31–60 years: 1,600–2,200 calories
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Females 61+ years: 1,600–2,000 calories
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Males 19–30 years: 2,400–3,000 calories
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Males 31–60 years: 2,200–3,000 calories
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Males 61+ years: 2,000–2,600 calories
How to Calculate Your Personal Calorie Needs
- Calculate your Basal Metabolic Rate (BMR) , which is the calories your body needs at rest. Common formulas include:
- Mifflin-St Jeor Equation:
- For men: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}+5BMR=10×weight (kg)+6.25×height (cm)−5×age (years)+5
- For women: BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161BMR=10\times \text{weight (kg)}+6.25\times \text{height (cm)}-5\times \text{age (years)}-161BMR=10×weight (kg)+6.25×height (cm)−5×age (years)−161
- Mifflin-St Jeor Equation:
- Adjust for activity level by multiplying BMR by an activity factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise or physical job): BMR × 1.9
Adjusting Calories for Goals
- To maintain weight , eat the number of calories equal to your Total Daily Energy Expenditure (TDEE).
- To lose weight , create a calorie deficit by eating fewer calories than your TDEE (usually a reduction of 500-1000 calories per day to lose about 1-2 pounds per week).
- To gain weight , consume more calories than your TDEE, typically adding 10-15% more calories
Summary
- Your daily calorie needs are personalized and depend on your body measurements and lifestyle.
- Use an online calorie calculator or consult a dietitian to get an accurate estimate.
- Average calorie needs range roughly from 1,600 to 3,000 calories per day depending on sex, age, and activity level
If you want a precise number, entering your age, sex, height, weight, and activity level into a calorie calculator based on the Mifflin-St Jeor or Harris-Benedict equation will give you the best estimate tailored to you
