Adults typically require between 1,600 and 3,000 calories per day. However, the number of calories a person should eat in a day varies depending on their sex, age, height, and lifestyle.
The definition of a calorie is the amount of energy necessary to raise the temperature of 1 gram (g) of water through 1° Celsius.
The type and amount of food people eat determine how many calories they consume. If a person consistently consumes more energy than they require, they will gain weight. Similarly, if they consume less, they will lose weight, fat, and eventually muscle mass.
According to the
However, this depends on their age, size, height, lifestyle, overall health, and activity level. As such, many more factors than just how many calories a person consumes play a role in maintaining weight.
Calorie Counter
How to use this calculator
This calculator estimates the number of calories you should eat daily to maintain your weight based on your age, size, sex, and activity level.
You can adjust this number based on your goals if you’re trying to gain or lose weight.
Keep in mind that this tool only provides general guidance, as activity levels and many other factors influence your daily calorie needs. This calculator will likely give a number close to your calorie needs, but it’s not a perfect tool.
Your doctor or dietitian can offer more individualized advice on your ideal calorie intake, depending on your health status and goals.
The DGA recommends a calorie intake
General guidelines advise that people require most calories in their adolescence and as young adults. As people get older, their metabolic rate
As such, this reduces their need for energy. For example, from age 19 to 25 years, the recommended intake for females is between 2,000 and 2,400 calories per day. But from 61+, this range drops to 1,600 to 2,000 calories per day.
Below is the recommended calorie intake, separated by age and sex, from the DGA.
| Age | Calories (males) |
|---|---|
| 16 to 18 | 2,400 to 3,200 |
| 19 to 20 | 2,600 to 3,000 |
| 21 to 35 | 2,400 to 3,000 |
| 36 to 40 | 2,400 to 2,800 |
| 41 to 55 | 2,200 to 2,800 |
| 56 to 60 | 2,200 to 2,600 |
| 61 to 75 | 2,000 to 2,600 |
| 76+ | 2,000 to 2,400 |
| Age | Calories (females) |
|---|---|
| 16 to 18 | 1,800 to 2,400 |
| 19 to 25 | 2,000 to 2,400 |
| 26 to 30 | 1,800 to 2,400 |
| 31 to 50 | 1,800 to 2,200 |
| 51 to 60 | 1,600 to 2,200 |
| 61+ | 1,600 to 2,000 |
For the human body to remain alive, it needs energy. The brain consumes around 20% of the metabolic energy people consume from food.
The basal metabolic rate (BMR) accounts for most of a person’s energy needs. This refers to the energy people require each day to sustain their basic life functions, such as blood circulation, digestion, and breathing.
Health experts use the term “energy expenditure” to describe the total amount of energy people use. It is the sum of the BMR, the thermic effect of food, which is the energy necessary to digest and absorb food, and the energy people use with physical activity.
As such, to maintain body weight, people must balance the energy they consume from food with the energy they use. This is why when people wish to lose weight, they can increase their amount of physical activity so they burn more calories, meaning their energy expenditure exceeds their energy intake.
Some tips for burning energy and losing weight more effectively may include:
1. Eating breakfast: A protein and healthy fat at breakfast can keep a person feeling fuller for longer and help prevent snacking during the day.
2. Eating regular meals: This can help burn calories more effectively and prevent mindless snacking.
3. Remembering “five-a-day:” Fruits and vegetables can be a tasty snack and they can bulk out meals. They are high in nutrients and fiber and low in calories and fat.
4. Eating slow-burning calories: High-fiber carbohydrates, such as legumes, and healthy fats, such as avocado, take longer to release energy, so they may prevent a person from getting hungry as quickly.
5. Exercising: This can help burn off extra calories. People can try incorporating physical activities, such as walking, swimming, or playing sports.
6. Drinking water: Proper hydration is essential for good health. People can also swap out sodas for water as a healthier alternative.
7. Eating more fiber: Fiber, found in fruits, vegetables, and wholegrains, can help a person feel full and encourage healthy digestion.
8. Checking the label: Some items have hidden fats or sugars. As such, it is advisable for people to read the label on foods and beverages to help track what they are consuming.
9. Appropriate portions: People may unknowingly consume larger portions than they require. People can also use resources to ensure they have suitable amounts from each food group.
10. Slowing down: It is advisable to eat slowly and rest between courses or extra servings, as it can take up to 30 minutes for the body to realize it feels full.
11. Making a shopping list: Preparing a shopping list can help a person plan nutritious meals and snacks when they go grocery shopping.
12. Small treats: Banning foods can lead to cravings and bingeing. A person can enjoy their favourite treats occasionally but in smaller amounts.
13. Getting enough sleep: Sufficient sleep is essential for good health. Sleep loss can affect metabolism, which may result in weight gain.
14. Avoid eating 2 hours before bed: Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.
Read on to learn more about how many calories to consume to lose weight.
People wanting to put on weight must increase their calorie intake, which they can do in a healthy way. Some tips for increasing calories and gaining weight include:
- adding an extra 300 to 500 calories to the diet each day
- eating small meals often and healthy snacks between meals
- eating energy-dense foods, such as nuts, cheese, and seeds
- adding protein to meals, such as lean meat, fish, eggs, beans, and pulses
- eating a nutritious, balanced diet that includes fruits and vegetables, starchy carbohydrates, and dairy or alternatives
Here are some examples of activities and the calories they burn in 30 minutes. The estimates are for a person weighing 125 pounds.
| Activity | Calories burned |
| lifting weights | 90 |
| aqua aerobics | 120 |
| walking at 4 miles an hour | 135 |
| general swimming | 180 |
| running at 6 miles an hour | 495 |
| general gardening | 135 |
| sleeping | 19 |
Keeping calorie intake within certain limits will not ensure a healthful diet, as different foods have different effects on the body.
Counting calories can help to maintain a healthy weight, but 100 calories look very different depending on the foods a person eats. For example, 100 calories from foods such as chips, chocolate, and cake are much smaller portion sizes than 100 calories from fruits or vegetables.
As such, instead of focusing solely on calories, it is important for a person to follow a balanced dietary plan and consume suitable amounts from each macronutrient and food group. For example,
Counting calories is not recommended for people with a history of disordered eating, as it can make symptoms
To help work out how many calories a person requires per day, they can attempt to calculate their BMR. However, it can be very difficult to measure BMR outside of clinical settings.
As a result, it is unlikely that a person could accurately calculate their BMR at home. However, people who use a smartwatch may be able to see an estimation of their BMR based on the data they input, such as their height, weight, age, and activity level.
As a simpler alternative to calculating their BMR, people can try calculating their resting metabolic rate (RMR). The RMR estimates the number of calories a person burns during a period of inactivity
One useful way of estimating RMR is the Mifflin-St. Jeor equation:
Male: 9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age + 5
Female: 9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age – 161
Calculating how many calories to consume to help aid weight loss will vary from person to person. It is important to consider different factors such as sex, age, and activity levels. In general, if a person wishes to lose weight, they may want to consider reducing their daily calories so they are in a calorie deficit.
Although people may consider following a 1200 calories diet to lose weight, it is unlikely for most healthy adults to get sufficient energy or nutrients eating 1200 calories or less a day. As such, it is not advisable to regularly consume 1200 calories or less a day.
Rough guidelines for calories per day by age and sex are:
- Females 19 to 30: 1,800 to 2,400 calories
- Males 19 to 30: 2,400 to 3,000 calories
- Females 31 to 59: 1,600 to 2,200 calories
- Males 31 to 59: 2,200 to 3,000 calories
Adults typically need 1,600 to 3,000 calories per day, but this varies depending on their activity level, height, weight, and age.
People wishing to maintain their weight should aim to match the calories they consume with the calories they burn. People wanting to lose weight require a calorie deficit, meaning they consume fewer calories than they burn. People wanting to gain weight must consume more calories than they burn.
Whatever a person’s health goal, it is important to eat a nutritious diet that includes all the macronutrients. This will help the body work optimally.
