| Women | |||
|---|---|---|---|
| Age | Sedentary | Moderately Active | Active |
| 19-25 | 2,000 | 2,200 | 2,400 |
| 26-30 | 1,800 | 2,000 | 2,400 |
| 31-50 | 1,800 | 2,000 | 2,200 |
| 51-60 | 1,600 | 1,800 | 2,200 |
| 61+ | 1,600 | 1,800 | 2,000 |
You can also estimate your calorie needs with predictive equations, such as the Mifflin St. Jeor calculation. This calculation uses your age, sex, height, and weight to estimate your resting energy expenditure (REE) and daily calorie needs.
REE refers to the minimum number of calories your body needs to carry out basic functions like breathing and regulating your body temperature at rest.
Start by plugging your personal information into the Mifflin St. Jeor equations below to estimate your REE:
- Men: (10 × weight in kilograms) + (6.25 × height in centimeters) − (5 × age in years) + 5
- Women: (10 × weight in kilograms) + (6.25 × height in centimeters) − (5 × age in years) − 161
REE doesn’t account for:
- Additional calories your body uses to digest food, known as the “thermic effect of food” (TEF)
- Calories burned during non-exercise activity thermogenesis (NEAT), which contributes up to 50% of daily calorie burn in highly active people (e.g., activities of daily living like fidgeting, typing, or unloading the dishwasher)
- Calories burned during exercise, such as running, biking, and weight-lifting sessions
To estimate your total daily energy expenditure (TDEE), you’ll need to multiply your REE by an activity factor. Activity factors account for additional calories burned throughout your day.
Here’s how to use activity factors to estimate your TDEE:
- Little to no exercise daily: REE x 1.2
- Light exercise 1-3 days/week: REE x 1.375
- Moderate exercise 6-7 days/week: REE x 1.55
- Hard exercise daily or exercise twice daily: REE x 1.725
- Hard exercise twice daily or training for triathlon: REE x 1.9
Your TDEE accounts for the calories that make up your REE, as well as the calories you burn during your workouts (if applicable).
If your goal is weight loss, you’ll need to eat less or exercise more to create a caloric deficit. For best results, you can combine both approaches. For example, you may try to eat 200 fewer calories and burn 150 more calories to create a 350-calorie deficit daily.
A daily deficit of 500 calories is commonly recommended for weight loss. A smaller or larger deficit may be recommended depending on your current body weight, medical status, and health goals.
Losing weight, especially if it’s done rapidly, causes the body to burn fewer calories over time, so you may need to recalculate and reduce your caloric intake if continued weight loss is your goal and it’s safe for you.
Tracking your caloric intake can be time-consuming and is not recommended for everyone. It’s also difficult to accurately track calories for meals you haven’t prepared yourself.
Many people find calorie counting tedious and emotionally taxing. For some, counting calories can contribute to disordered eating. If you struggle with tracking your caloric intake, there are other ways to manage your weight.
The best ways to reduce your caloric intake will depend on your needs. Here are a few ways to reduce your caloric intake:
- Cook more meals at home: Fast food and restaurant meals are typically higher in calories due to their ingredients and sizable portions.
- Eat balanced meals and snacks. A balanced meal or snack often includes complex carbohydrates, lean protein, and healthy fats.
- Emphasize low-calorie, high-volume foods: Adding more fruits and vegetables to your diet can help you feel fuller for longer without contributing to weight gain, since you can eat a large volume of them without taking in excessive calories.
- Limit sweetened beverages: This includes flavored and specialty coffee drinks, energy drinks, sodas, and sugary cocktails.
- Practice the MyPlate method: Follow national dietary guidelines by making half of your plate fruits and vegetables, a quarter of your plate quality carbohydrates, and a quarter of your plate lean protein.
- Read nutrition labels: Learn how to identify key information on nutrition labels, such as the recommended serving size and calories, saturated fats, and added sugars per serving.
- Reduce your alcohol intake: A standard alcoholic drink provides an average of 125 calories and no nutritional value.
- Try to avoid skipping meals: Skipping meals leads to hunger, which can drive you to make less mindful food choices later in the day.
Pairing nutritional changes with exercise is essential for sustainable weight loss.
Aim for at least 150 minutes of moderate to vigorous physical activity weekly, including strength training with weights at least three times per week, to help maintain lean muscle mass while you shed fat mass. For most adults, weight loss requires more than 150 active minutes per week.
Other tips for weight loss include:
- Eat more protein and fiber: Eating more protein and fiber-filled meals may promote satiety, aid in weight loss efforts, and help prevent obesity.
- Fill up on healthy foods that keep you satiated: Foods like vegetables, fruits, whole grains, nuts, and yogurt can help you get nutrients and feel full while in a calorie deficit.
- Measure accurate portion sizes: Measure your food portions to ensure you’re logging accurate serving sizes. For example, use a measuring cup to determine how much pasta you’re putting in your bowl, or consider using a food scale to weigh how many ounces of chicken you’re eating.
- Use free websites or apps to track calories: Apps like Cronometer or MyFitnessPal exist to make counting calories easier. Some apps allow you to scan bar codes on food packages so they’re easily pulled into your tracker. You can usually only estimate how many calories you consume.
Remember that diet and exercise are not the only variables that affect your body weight. Genetics, stress levels, sleep habits, and medical conditions contribute to body size.
Calorie restriction is not recommended for everyone, nor is it safe for everyone. Potential risks of significant and prolonged calorie restriction include:
- Disordered eating patterns and eating disorders
- Loss of lean muscle mass
- Lower bone mineral density
- Lower energy levels and fatigue
- Lower REE
- Menstrual irregularities and compromised fertility
- Nutrient deficiencies
- Social isolation
The best way to determine your daily calorie needs is to work with a registered dietitian. You can also use predictive equations to estimate your daily calorie needs, then track your meals using an app or website to achieve a moderate calorie deficit daily.
How many calories you take in versus how many calories you expend matters for weight loss, but your genetics and health conditions are just as influential. The quality of your diet is also critical for long-term health. A healthy, balanced diet contains minimally processed whole foods like fruits, vegetables, nuts and seeds, legumes, lean proteins, whole grains, and healthy fats.