The number of calories a person should consume daily depends on factors such as age, gender, weight, height, and activity level. To estimate calorie needs, one common method is calculating the Basal Metabolic Rate (BMR) using weight, height, age, and gender, and then multiplying by an activity factor:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
- Very active (hard exercise 6-7 days/week): BMR × 1.725
- Extra active (very hard exercise or physical job): BMR × 1.9
In general, adult women require about 1,600 to 2,400 calories per day, and men need about 2,000 to 3,000 calories per day, depending on these factors. If the goal is to lose weight, a daily calorie deficit of about 500 calories can help achieve roughly one pound of weight loss per week. For weight gain, calorie intake should exceed daily calorie needs with nutrient-dense foods. If specific numbers are desired, please provide age, gender, weight, height, and activity level for a tailored calculation.
