The number of calories you should eat daily depends on several factors including your age, sex, height, weight, activity level, and your goals (whether to maintain, lose, or gain weight).
General Calorie Guidelines by Age and Sex
- Women:
- Ages 19–30: 1,800 to 2,400 calories per day
- Ages 31–60: 1,600 to 2,200 calories per day
- Ages 61+: 1,600 to 2,000 calories per day
- Men:
- Ages 19–30: 2,400 to 3,000 calories per day
- Ages 31–60: 2,200 to 3,000 calories per day
- Ages 61+: 2,000 to 2,600 calories per day
These ranges vary based on activity level and individual metabolism
Adjusting Calories for Weight Goals
- To maintain weight , aim to consume calories equal to what you burn daily.
- To lose weight , a common recommendation is to reduce your calorie intake by about 500 to 600 calories per day, which typically results in about 1 pound of weight loss per week. For example, women might reduce to around 1,400 calories per day and men to about 1,900 calories per day
- To gain weight or muscle , you need to consume more calories than you burn, with an increase tailored to your specific goals and activity level
Calories per Meal Example for Weight Loss
For women aiming for about 1,400 calories per day:
- Breakfast: ~280 calories
- Lunch: ~420 calories
- Dinner: ~420 calories
- Snacks/drinks: ~280 calories
For men aiming for about 1,900 calories per day:
- Breakfast: ~380 calories
- Lunch: ~570 calories
- Dinner: ~570 calories
- Snacks/drinks: ~380 calories
Personalized Calculation
Because calorie needs vary widely, using an online calorie calculator that considers your age, sex, weight, height, and activity level can give you a more precise estimate
. Consulting a healthcare provider or registered dietitian is recommended for tailored advice. In summary, your daily calorie intake should be based on your personal characteristics and goals. Typical maintenance ranges are roughly 1,600–2,400 calories for women and 2,000–3,000 calories for men, adjusted up or down depending on activity and weight goals
