The number of calories you should eat daily depends on factors such as your age, sex, height, weight, and activity level. Here are general guidelines:
- Average daily calorie needs:
- Men: About 2,500 calories per day
- Women: About 2,000 calories per day
- Calorie ranges by age and sex (to maintain weight):
Age (years)| 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
These ranges reflect typical needs and can vary based on physical activity and health status
- Minimum calorie intake recommendations:
- Women: At least 1,200 calories/day (unless supervised by a doctor)
- Men: At least 1,500 calories/day (unless supervised by a doctor)
- Adjusting calories for weight goals:
- To lose weight, consume fewer calories than you burn (calorie deficit).
- To gain weight, consume more calories than you burn.
- To maintain weight, balance calories consumed with calories burned
For a more personalized estimate, you can use calorie calculators that factor in your specific details such as height, weight, age, sex, and activity level
. In summary, most adults need between 1,600 and 3,000 calories daily, with women generally needing fewer calories than men, and needs decreasing with age and lower activity levels. Tailoring your intake to your personal characteristics and goals is key. Consulting a healthcare provider or dietitian can provide individualized guidance.
