The number of calories a person should consume depends on various factors such as age, sex, weight, activity level, and health goals (e.g., weight loss, maintenance, or gain).
General Daily Calorie Needs
- Most adult females need at least 1,600 to 2,000 calories per day to maintain their weight.
- Most adult males require 2,000 to 3,000 calories daily, with an average around 2,500 kcal.
Specific Serving Calories
- A standard serving size of different food groups generally provides around 500-600 kJ (which is approximately 120-140 kcal). For example:
- Vegetables: about 75g per serve
- Fruits: about 150g per serve
- Grains, lean meats, dairy: about 500-600 kJ.
- A typical 1 cup serving (such as for liquids or some foods) contains around 280-560 calories , depending on the food type.
Summary
To maintain or lose weight, the daily calorie intake should roughly align with these ranges, adjusted for individual factors. For weight loss, many aim for a calorie deficit below these needs, while for muscle gain, above the baseline is necessary. Would you like specific guidance based on age, activity level, or weight goals?
