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

• Women typically need about 1,600 to 2,400 calories per day.
• Men generally require about 2,000 to 3,000 calories per day.

These ranges vary based on age and activity level. For example, younger adults and more active individuals need more calories, while older adults and less active people need fewer

. Here is a more detailed breakdown by age and sex based on Dietary Guidelines:

Age Group| Women (calories/day)| Men (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

If you want to maintain your weight, your calorie intake should roughly equal the calories you burn each day. To lose weight, you need to create a calorie deficit by consuming fewer calories than you burn, typically reducing intake by about 500 calories per day to lose roughly 1 pound per week

. For a more personalized estimate, you can use calorie calculators that factor in your specific age, weight, height, sex, and activity level. These calculators often use formulas like the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and adjust it by your activity level to give your daily calorie needs

. In summary, your daily calorie needs depend on your individual characteristics and goals, but general averages are:

• Women: 1,600–2,400 calories/day
• Men: 2,000–3,000 calories/day

Adjust based on your activity level and whether you want to lose, maintain, or gain weight