The number of calories you should eat per day varies primarily by age, sex, and activity level. Here is a detailed guide based on these factors:
Calorie Needs by Age and Sex
Children and Adolescents
- Ages 2–6 years:
- Boys: 1,000–1,400 calories (sedentary) to 1,000–1,800 (active)
- Girls: 1,000–1,200 calories (sedentary) to 1,000–1,600 (active)
- Ages 7–18 years:
- Boys: 1,400–2,400 (sedentary) to 1,600–3,200 (active)
- Girls: 1,200–1,800 (sedentary) to 1,600–2,400 (active)
Adults (19–60 years)
- Men:
- Sedentary: 2,200–2,600 calories
- Active: 2,400–3,000 calories
- Women:
- Sedentary: 1,600–2,000 calories
- Active: 1,800–2,400 calories
Older Adults (61+ years)
- Men:
- Sedentary: ~2,000 calories
- Active: 2,200–2,600 calories
- Women:
- Sedentary: ~1,600 calories
- Active: 1,800–2,000 calories
Calorie Ranges by Age Group and Gender (Examples)
Age Group| Women (calories/day)| Men (calories/day)
---|---|---
19–30| 2,000–2,400| 2,400–3,000
31–59| 1,800–2,200| 2,200–2,800
60+| 1,600–2,000| 2,000–2,600
Activity Level Impact
- Sedentary people need fewer calories.
- Active individuals (150+ minutes of moderate exercise per week) require more calories.
- Very active people or athletes may need even more than the upper range.
Notes on Weight Management
- To lose weight, reduce daily calorie intake by about 500 calories from your maintenance level to lose approximately 1 pound per week.
- Avoid cutting calories too drastically to prevent metabolic slowdown and nutritional deficiencies.
These guidelines are based on the 2020–2025 Dietary Guidelines for Americans and other reputable sources
. If you want a precise number tailored to your height, weight, metabolism, and health status, consulting a healthcare professional or dietitian is recommended.
