how many calories should you have in a day

The number of calories one should have in a day varies depending on factors such as age, gender, activity level, and weight goals. Generally, adult women need between 1,600 and 2,400 calories daily, while adult men require between 2,000 and 3,000 calories per day. These ranges depend on how active a person is—sedentary, moderately active, or active—as well as their age group. For example, a moderately active woman aged 21-25 may need about 2,200 calories, while a moderately active man of the same age might need around 2,800 calories. Calorie needs decrease with age and lower activity levels. Adjustments should be made if the goal is to lose or gain weight, such as a calorie deficit for weight loss or surplus for weight gain. Eating fewer than 1,200 calories a day is generally not recommended without medical supervision, as it may lead to nutrient deficiencies and metabolic issues.