The number of calories you should eat daily depends on factors such as your age, sex, weight, height, activity level, and your goals (maintaining, losing, or gaining weight).
General Guidelines:
- Average daily calorie intake :
- Men: about 2,500 kcal
- Women: about 2,000 kcal
- To lose weight , reduce your daily intake by roughly 500-600 kcal:
- Men: about 1,900 kcal
- Women: about 1,400 kcal
Calorie Needs by Age and Activity Level:
- Women (19–30 years): 2,000–2,400 kcal/day
- Women (31–60 years): 1,600–2,200 kcal/day
- Women (61+ years): 1,600–2,000 kcal/day
- Men (19–30 years): 2,400–3,000 kcal/day
- Men (31–60 years): 2,200–3,000 kcal/day
- Men (61+ years): 2,000–2,600 kcal/day
Activity Level Impact:
- Less active individuals need calories at the lower end of these ranges.
- More active individuals or athletes may require significantly more calories, sometimes exceeding 3,000 kcal/day for men and 2,400 kcal/day for women
Meal Calorie Distribution for Weight Loss (example):
- Women (1,400 kcal/day):
- Breakfast: 280 kcal
- Lunch: 420 kcal
- Dinner: 420 kcal
- Snacks/drinks: 280 kcal
- Men (1,900 kcal/day):
- Breakfast: 380 kcal
- Lunch: 570 kcal
- Dinner: 570 kcal
- Snacks/drinks: 380 kcal
Important Notes:
- Eating fewer than 1,200 calories per day is generally not recommended without medical supervision, as it may not provide sufficient nutrients
- For personalized calorie needs, consider using a calorie calculator that factors in your specific details or consult a healthcare professional or dietitian
In summary, start with the average recommended calories for your sex and adjust based on your age, activity level, and goals. For weight loss, aim to reduce intake by about 500-600 calories daily from your maintenance level.
