How many calories you should eat a day depends on several variables, such as age, sex, weight, and activity level. The average moderately-active female adult needs about 1,600-2,400 calories per day. Moderately-active adult males need 2,000-3,000 per day. People typically need fewer calories if they are sedentary or weigh less than average. Others need more calories if they are highly active or weigh more than average.
A calorie is a measure of energy, often used to express the nutritional value of foods. The energy that food provides is actually measured in kilocalories, which is the amount of energy needed to raise 1 kilogram of water by 1 degree Celsius. This type of calorie is also known as a big calorie, which is equivalent to 1,000 small calories.
Your body requires a steady supply of calories to perform vital functions and maintain healthy energy levels. Your calorie needs depend on a variety of factors, including body weight, activity level, age, health, and sex. People who are physically active need more calories compared to those who are sedentary.
Other factors, like health conditions and pregnancy, can influence your energy needs. A person with cancer may require more calories per day compared to those without. Additional calories help combat weight loss due to the increased energy demands of cancer.
Females
The estimated calorie needs for adult females is 1,600-2,400 calories per day. This range is based on the needs of a “reference female” who is 5 feet 4 inches tall and weighs 126 pounds. Smaller females and those who are less active require fewer calories. Those with a larger body frame and who are physically active need more calories on a daily basis to maintain body weight.
The following chart breaks down daily calorie needs for adult females based on age and activity level:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 19-25 years old | 2,000 | 2,200 | 2,400 |
| 26-30 years old | 1,800 | 2,000 | 2,400 |
| 31-50 years old | 1,800 | 2,000 | 2,200 |
| 51-55 years old | 1,600 | 1,800 | 2,200 |
Males
Adult males usually require more calories on a daily basis compared to females. The estimated daily calorie needs for adult males are 2,200-3,000 per day. These estimates are based on a “reference male” who is 5 feet 10 inches tall and weighs 154 pounds. Smaller and less active males need fewer calories to maintain weight compared to larger and more physically active males.
Here’s an idea of how many calories adult males need based on age and activity level:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 19-20 years old | 2,600 | 2,800 | 3,000 |
| 21-25 years old | 2,400 | 2,800 | 3,000 |
| 26-35 years old | 2,400 | 2,600 | 3,000 |
| 36-40 years old | 2,400 | 2,600 | 2,800 |
| 41-45 years old | 2,200 | 2,600 | 2,800 |
| 46-55 years old | 2,200 | 2,400 | 2,800 |
Older Adults
Calorie requirements decline as you age because of reductions in basal metabolic rate (BMR), or the calories you burn while at rest. BMR declines because of changes in body composition, such as loss of muscle mass, and a decline in physical activity. It’s important to note that the need for individual nutrients, such as protein and vitamin D, increases to support healthy aging.
Here are the average calorie needs for older females:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 56-60 years old | 1,600 | 1,800 | 2,200 |
| 61 years and older | 1,600 | 1,800 | 2,000 |
Here’s an estimation of calorie needs for older males:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 56-60 years old | 2,200 | 2,400 | 2,600 |
| 61-65 years old | 2,000 | 2,400 | 2,600 |
| 66-75 years old | 2,000 | 2,200 | 2,600 |
| 76 years and older | 2,000 | 2,200 | 2,400 |
Children
Children and adolescents need adequate calories on a daily basis to support growth and development. Younger children need fewer calories than adults. Adolescents often have greater energy requirements compared to adults. Male children generally have higher calorie needs than female children. Children who are highly active, such as athletes, need more calories compared to moderately active children.
The following chart breaks down the average calorie needs for female children and adolescents based on age and activity level:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 2 years old | 1,000 | 1,000 | 1,000 |
| 3 years old | 1,000 | 1,200 | 1,400 |
| 4 years old | 1,200 | 1,400 | 1,400 |
| 5-6 years old | 1,200 | 1,400 | 1,600 |
| 7 years old | 1,200 | 1,600 | 1,800 |
| 8-9 years old | 1,400 | 1,600 | 1,800 |
| 10 years old | 1,400 | 1,800 | 2,000 |
| 11 years old | 1,600 | 1,800 | 2,000 |
| 12-13 years old | 1,600 | 2,000 | 2,200 |
| 14-18 years old | 1,800 | 2,000 | 2,400 |
The following chart breaks down the average calorie needs for male children and adolescents based on age and activity level:
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 2 years old | 1,000 | 1,000 | 1,000 |
| 3 years old | 1,000 | 1,400 | 1,400 |
| 4-5 years old | 1,200 | 1,400 | 1,600 |
| 6-7 years old | 1,400 | 1,600 | 1,800 |
| 8 years old | 1,400 | 1,600 | 2,000 |
| 9 years old | 1,600 | 1,800 | 2,000 |
| 10 years old | 1,600 | 1,800 | 2,200 |
| 11 years old | 1,800 | 2,000 | 2,2000 |
| 12 years old | 1,800 | 2,200 | 2,400 |
| 13 years old | 2,000 | 2,200 | 2,600 |
| 14 years old | 2,000 | 2,400 | 2,800 |
| 15 years old | 2,200 | 2,600 | 3,000 |
| 16-18 years old | 2,400 | 2,800 | 3,200 |
Pregnant People
Your body requires more energy to support fetal growth when you are pregnant. This increase in calorie demands begins in the second trimester. People who are underweight need more calories. Those who are overweight or obese will require fewer calories to maintain a healthy body weight.
Your need for other nutrients, like iron, folate, and choline, increases significantly starting in the first trimester. It’s recommended that people who are pregnant or trying to get pregnant supplement with a prenatal vitamin to support their health and the health of the fetus.
Here’s a general idea of how many extra calories an average person requires during pregnancy:
| Stage of Pregnancy | Additional Calories per Day |
|---|---|
| First trimester | 0 |
| Second trimester | 340 |
| Third trimester | 452 |
You will also need to increase your calorie intake if you are breastfeeding. Your body needs even more calories during breastfeeding than it does during pregnancy. The average person uses about 500 calories per day to produce milk.
Another variable is body composition goals. Someone who wants to gain weight needs to take in more calories. Those who want to promote weight loss need to create a calorie deficit by eating less and exercising more.
To Maintain Weight
You will want to balance the amount of calories you consume with those you use for energy to maintain weight. The average adult female needs about 1,600-2,400 calories per day, while adult males need 2,200-3,000 per day. You will need to increase your calorie intake if you are more than moderately physically active to maintain a balance.
To Lose Weight
You will need to create a calorie deficit for weight loss. A calorie deficit means taking in fewer calories than you burn daily, such as by cutting calories or increasing physical activity. Most weight-loss diets recommend 1,000-1,500 calories per day, which is significantly less than most adults require. Extreme restriction can also cause muscle loss, increased appetite, and a reduced BMR, which makes long-term weight loss hard to maintain.
Create smaller calorie deficits to minimize these effects and promote long-term success. Use an online calorie estimator to see your daily needs and subtract 200-300 calories for slow, healthy weight loss.
Other ways to lose body fat include:
- Add a daily 30- to 60-minute walk
- Consult a registered dietitian nutritionist for personalized guidance
- Cut sugary drinks
- Reduce snack and sweet intake
- Stick to moderate portions
To Gain Weight
You will need to eat more calories than you expend if you want to gain weight. It can be hard to count how many calories you are consuming and burning to keep track of what and how much to eat. Metabolism, or how your body makes energy from what you consume, depends on many factors. Genetics and health conditions can impact how easily you gain weight.
It might help to talk to a registered dietitian nutritionist about your weight goals. They can help you develop a nutrition and exercise plan that aligns with these goals.
Calorie counting is a way you can keep track of how many calories you consume. You will write down what and how much you eat and drink per day. This method can help you be mindful of what you consume, but it’s not always accurate. Calorie counting can also take a lot of effort and lead to an unhealthy obsession with diet.
Benefits
You might find that calorie counting is a helpful way to track your calorie intake. Possible benefits include:
- Gives a snapshot of your diet: Calorie counting keeps track of what kind of food and drinks you consume. You might see areas where you can make changes in your diet.
- Helps you be mindful: Calorie counting is a way to pay close attention to what you eat and drink. You might become more mindful of your portion sizes if you keep track of how much you consume.
- Provides valuable information for a healthcare provider: Your records can help a registered dietitian nutritionist give you more individualized care. They can give specific advice based on your eating patterns.
Risks
It’s important to remember that every person and their metabolism is different. Possible risks include:
- Can be inaccurate: The nutrition information provided on some apps that count calories can be incorrect. You may need to estimate how much you eat, which can be inexact.
- Does not consider nutrients: You might be able to stay within your calorie intake goal without eating nutrient-rich foods that are essential for overall health. Calorie counting does not factor in the macronutrients—carbohydrates, fat, and protein—or micronutrients like fiber, minerals, and vitamins.
- Might lead to an unhealthy obsession with your diet: Calorie counting can result in anxiety and stress. Negative feelings and thoughts about your diet may increase the risk of disordered eating.
- Takes a lot of effort: Calorie counting can take up a lot of time. You may not have enough energy to focus on other aspects of health, such as exercise and mental health.
Taking in the right number of calories can help you maintain a healthy body weight and support your energy levels. Calorie needs depend on factors like your activity levels, age, and sex. It can be hard to figure out how many calories you should be eating. Consider reaching out to a registered dietitian nutritionist if you have questions about your calorie needs or are interested in losing or gaining body weight.
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