The number of calories you should eat per day depends on several factors including your age, sex, height, weight, activity level, and your goals (whether to maintain, lose, or gain weight).
General Guidelines
- Adult women typically need between 1,600 to 2,400 calories per day.
- Adult men generally require between 2,000 to 3,000 calories per day.
- These ranges vary based on activity level and age, with younger and more active people needing more calories
Key Factors Affecting Calorie Needs
- Age: Calorie needs peak in young adulthood and decline with age due to slower metabolism
- Sex: Men usually need more calories than women because of higher muscle mass and metabolic rate
- Height and Weight: Larger body size and more muscle mass increase calorie requirements
- Activity Level: Sedentary people need fewer calories, while active individuals or those with physically demanding jobs require more
- Goals: To maintain weight, consume calories equal to what you burn; to lose weight, consume fewer calories than you burn; to gain weight, consume more
How to Calculate Your Personal Calorie Needs
You can estimate your daily calorie needs using calculators that factor in your personal data:
- Calculate your Basal Metabolic Rate (BMR) based on weight, height, age, and sex.
- Multiply BMR by an activity factor (from sedentary to very active).
- Adjust calories based on your weight goals.
For example, one common formula for BMR is:
- Women: 655.1+(9.563×weight in kg)+(1.850×height in cm)−(4.676×age in years)655.1+(9.563\times \text{weight in kg})+(1.850\times \text{height in cm})-(4.676\times \text{age in years})655.1+(9.563×weight in kg)+(1.850×height in cm)−(4.676×age in years)
- Men: 66.47+(13.75×weight in kg)+(5.003×height in cm)−(6.755×age in years)66.47+(13.75\times \text{weight in kg})+(5.003\times \text{height in cm})-(6.755\times \text{age in years})66.47+(13.75×weight in kg)+(5.003×height in cm)−(6.755×age in years)
Then multiply by activity level:
- 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
Summary
- Use an online calorie calculator or TDEE (Total Daily Energy Expenditure) calculator to get a personalized estimate.
- Average calorie needs for maintenance range roughly from 1,800 to 2,400 for women and 2,400 to 3,000 for men.
- Adjust intake based on your activity and goals to lose, maintain, or gain weight
If you want a precise number tailored to your body and lifestyle, using a calorie calculator with your personal data is the best approach
