How Many Calories Should I Eat a Day?

Medically reviewed by Kayla Girgen, RDMedically reviewed by Kayla Girgen, RD

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 to 2,400 calories per day. Moderately active adult males need 2,000 to 3,000 per day. People typically need fewer calories if they're sedentary or weigh less than average. Others need more calories if they're highly active or weigh more than average.

These variables can make it difficult to determine your exact calorie needs without the use of specialized equipment. Read on to learn how many calories you need to eat a day, depending on your goals.

Related: How Many Calories Do You Burn Running a Mile?

Daily Calorie Intake

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, for example, need more calories compared to those who are sedentary.

Due to body size and composition, males typically need more calories than females, but that's not always the case. Extremely active females may require more calories to maintain their body weight than sedentary males.

Other factors, like health conditions and pregnancy, can influence your energy needs. A person with cancer, for example, may require more calories per day compared to those without cancer. Additional calories help combat weight loss due to the increased energy demands of cancer.

Females

Estimated calorie needs for adults assigned female at birth range from 1,600 to 2,400 calories per day. Keep in mind that these ranges are based on the needs of a "reference female" who is 5 feet 4 inches tall and weighs 126 pounds.

Females aged 19 to 30 typically need 1,800 to 2,400 calories per day, while those aged 31 to 59 usually require 1,600 to 2,200 calories per day. Calorie requirements decline as you age because of reductions in basal metabolic rate (BMR), which describes the calories you burn while you're at rest.

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 their body weight.

Someone who's moderately active walks about 1.5 to three miles per day at three to four miles per hour. The following chart breaks down daily calorie needs for moderately active females based on age:

Males

Adults who were assigned male at birth usually require more calories on a daily basis compared to people assigned female at birth. The estimated daily calorie needs for males range from 2,000 to 3,000 per day. These estimates are based on a "reference male" who is 5 feet 10 inches tall and weighs 154 pounds.

Most males aged 19 to 30 require between 2,400 to 3,000 per day. The calorie needs of males aged 31 to 59 usually lie between 2,200 to 3,000 calories per day. Smaller and less active males need fewer calories to maintain their weight compared to larger and more physically active males.

Here's an idea of how many calories moderately active adult males need on a daily basis:

Older Adults

BMR usually lowers due to changes in body composition. These changes include loss of muscle mass and a gradual 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.

Adults older than 60 generally require fewer calories than younger adults as a result. Older adults who are more active will need more calories to maintain body weight compared to those who are less active.

Here are the average calorie needs for moderately active older females:

Here's an estimation of calorie needs for moderately active older males:

Children

Children and adolescents need adequate calories on a daily basis to support optimal growth and development. Younger children need fewer calories than adults. Adolescents often have greater energy requirements compared to adults. Estimated energy needs range from 1,000 to 3,200 per day based on age and gender. Male children generally have higher calorie needs than female children.

Children who are highly active, such as athletes, need more calories on a daily basis compared to moderately active children. Research has shown that adolescent athletes training for demanding sports may require up to 5,000 calories per day.

The following chart breaks down the average calorie needs for moderately active female children and adolescents based on age:

The following chart breaks down the average calorie needs for moderately active male children and adolescents based on age:

Pregnant People

If you're pregnant, your body requires more energy to support fetal growth. This increase in calorie demands begins in the second trimester. Your calorie needs during the first trimester are the same as your pre-pregnancy needs. Your need for 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. Prenatal vitamins ensure you're taking enough vitamins, minerals, and other important nutrients to support your health and the health of the fetus.

Keep in mind that people who are underweight typically need more calories. Those who are overweight or obese will require fewer calories to maintain a healthy body weight throughout pregnancy.

Here's a general idea of how many extra calories an average person requires during pregnancy:

You'll also need to increase your calorie intake if you're 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.

How Many Calories Do You Need?

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'll 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 to 2,400 calories per day, while adult males need 2,000 to 3,000 per day. You'll need to increase your calorie intake if you are more than moderately physically active to maintain a balance.

To Lose Weight

You'll need to create a calorie deficit to promote weight loss. A calorie deficit means taking in fewer calories than you burn on a daily basis. You can do this by cutting calories or by increasing energy expenditure through physical activity. Most weight loss diets recommend a daily calorie intake ranging from 1,000 to 1,500 per day. This is significantly less than most adults require on a daily basis.

Low-calorie diets usually result in quick weight loss. Extreme calorie restriction results in compensatory changes in your body, like a loss of muscle mass, increased appetite, and a reduction in BMR. This makes it harder to maintain weight loss in the long term.

It's important to create smaller calorie deficits to minimize these compensatory changes and promote long-term success. Use an online calorie estimator to figure out your average daily calorie needs if you'd like to lose weight. Subtract around 200 to 300 calories per day to promote slow but healthy weight loss.

Other simple ways to lose excess body fat without counting calories include:

• Add in a daily 30- to 60-minute walk or take a beginner workout class at your local gym a few times per week

• Reduce your intake of snack foods and sweets

• Stick to moderate portion sizes, and cut out sugary beverages like soda and sweetened coffee

Consider making an appointment with a registered dietitian nutritionist if you need help creating a weight loss-friendly diet. They can help assess your calorie needs and develop a nutrition and exercise plan that works for you and your health goals.

To Gain Weight

You'll need to eat more calories than you expend if you want to gain weight. It can be difficult 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 several 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.

What Is a Calorie?

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 (kcal), which is the amount of energy needed to raise 1 kilogram (kg) of water by 1 degree Celsius.

This type of calorie is also known as a big calorie (Cal). One Cal is equivalent to 1,000 small calories (cal).

Calorie Counting

Calorie counting is a way you can keep track of how many calories you consume. You'll write down what and how much you eat and drink per day. This method can help you be mindful of what you're consuming, but it's not always accurate. Calorie counting can also take a lot of effort and lead to an unhealthy obsession with your diet.

Benefits

You might find that calorie counting is a helpful way to track your calorie intake. Possible benefits include:

• 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're keeping 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 more specific advice based on your eating patterns.

• Provides a snapshot of your diet: Calorie counting keeps track of what kind of food and drinks you're consuming. You might see areas where you can make healthy changes in your diet.

Risks

It's important to remember that every person and their metabolism is different. Calorie counting may work for some people, but it can increase the risk of health concerns in others.

Possible risks include:

• Can be inaccurate: The nutrition information provided on some apps that count calories is sometimes incorrect. You may also need to estimate how much you're eating, which can lead to an inexact calorie intake.

• 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 you're consuming. Micronutrients include fiber, minerals, and vitamins.

• Might lead to an unhealthy obsession with your diet: Research has shown that 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, including exercise, mental health, and stress.

Related: How Many Calories Do You Burn By Walking?

A Quick Review

Taking in the right number of calories can help you maintain a healthy body weight and support your energy levels. Calorie needs are influenced by factors like your activity levels, age, and gender.

It can be difficult 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.

FAQs

Frequently Asked Questions

1. Is it safe to eat 1,200 calories a day?

A low-calorie usually allows around 1,200 calories per day. This weight-loss diet may be helpful for some people and too restrictive for others. Eating too few calories can lead to nutrient deficiencies. It's important to talk to a healthcare provider before starting a low-calorie diet.

2. How many calories should you eat to gain muscle?

Increasing your calorie intake by about 350 to 500 kcal may help you build muscle. Keep in mind that calorie needs depend on several factors, including age, sex, and activity level. It might be helpful to talk to a healthcare provider about your fitness goals to determine how many additional calories you need.

3. How many calories should I eat to lose 2 pounds a week?

You'll need to consume about 1,000 calories less per day to lose two pounds in one week. Remember that it's important to talk to a healthcare provider before eating a low-calorie diet.

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