The recommended daily calorie intake depends on many factors, such as age and activity level. Most women require 1,600-2400 calories per day to maintain their weight. Most men need 2,000-3,000 calories. Weight loss can be achieved by eating less.
A great way to lose weight is to reduce the calories you consume each day.
It can take time to determine how many calories you should consume. This depends on your age, gender, size, activity level, and sexual orientation.
Here is a quick and easy scientific calculator to calculate your daily calorie intake. It also contains 5 proven tips to help you reduce your calories.
Use the calculator to calculate how many calories you need daily to maintain or lose weight.
This calculator uses the Mifflin–St Jeor formula to calculate your calorie requirements. The calculator uses population data and other factors, such as genetics and lean body weight, that can affect your calorie requirements.
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How many calories per day should you consume?
Many factors influence the number of calories you should consume each day, such as your age, gender, height, current weight, activity level, and metabolic health.
It is important to create a calorie surplus when trying to lose weight. This can be achieved by eating fewer calories or exercising more. Some people combine both, eating less and being more active.
Even if you are trying to lose weight, ensuring you are getting enough calories to nourish your body is important.
Sustainability is the most important aspect of any weight loss program. Experts recommend limiting calorie intake to encourage sustainable weight loss.
Many fad diets suggest limiting your daily calorie intake to between 1,000 and 1,200 calories. More is needed for most healthy adults.
Too drastic calorie reduction can have serious side effects and increase your risk of nutritional deficiencies. This can also lead to metabolic changes that make it difficult for long-term weight maintenance.
Here is a closer look at the recommended daily calories for Americans based on the U.S. Department of Agriculture (USDA) 2020-2025 Dietary Guidelines.
Women
Age Daily calorie requirements
- 19-30 years, 2,000-2.400 calories
- 31-59 Years 1,800-2,200 Calories
- 60+ Years 1,600-2,00 Calories
Women's calorie needs can vary depending on size, activity level, and age.
Women between the ages of 19 and 30 require 2000-2,400 calories daily to maintain weight.
The energy requirements of women between 31 and 59 years old are slightly lower. Women in this age range should consume between 1,800 and 2,200 calories daily to maintain their body weight.
Women over 60 need fewer calories and usually require between 1,600-22,000 calories daily to maintain weight.
However, remember that depending on your activity level, height, weight, health, and other factors, the exact amount of calories you require may be on the low or high end of the range.
These estimates do not apply to pregnant or nursing women, as they will need significantly more calories.
Men
Age Daily calorie requirements
- 19-30 Years 2,400-3,00 Calories
- 31-59 Years 2,200-3,000 Calories
- 60+ Years 2,000-2600 Calories
Men's calorie requirements may differ from women's. This is due to a variety of factors. According to the most recent Dietary Guidelines for Americans, men between 19 and 30 should consume between 2,400 and 3,000 calories daily to maintain weight.
As you age, your energy needs will decrease. Men between the ages of 31 and 59 require 2,200 to 3,000 calories daily to maintain their body weight. Over the 60s need 2,000 to 2,600 calories.
Men with certain health conditions or who are active may need more calories. Your height and weight will also affect the number of calories you require.
Children
Age Daily calorie requirements
- Males between 2 and 4 years: 1,000-1,600 calories
- Female: 1,000-1,400 calories
- 5-8-year-old Male: 1,200-2, 000 calories
- Female: 1,200-1,800 calories
- 9-13-year-old Male: 1,600-2.600 calories
- Female: 1,400-2,200 calories
- 14-18-year-old Male: 2,000-3.200 calories
- Female: 1,800-2,400 calories
Children's calorie requirements can vary depending on their age, size, and activity level.
Children and teens have different energy needs depending on their gender and age. A 3-year-old child may only need 1,200 calories, while a teenager might need nearly 3,000 calories.
Keep in mind, however, that it's unnecessary to count calories when growing children or teens.
Reducing a child's calorie intake can increase their risk of nutritional deficiencies, slow growth, and foster an unhealthy relationship with food or an eating disorder.
It's better to encourage healthy, nutritious foods, make more home-cooked meals, and encourage regular exercise for children and teens.
What is a calorie?
A calorie is simply a unit that measures energy. Calories are used to measure energy in foods and beverages. It would help to eat fewer calories each day to lose weight. To gain weight, however, you must consume more calories each day than you burn.
Remember that weight loss is not as simple as "calories in, calories out." Many factors can contribute to weight loss, including medical conditions, hormonal changes, genetics, and age.
It takes more than determining your calorie requirements and eating fewer calories to create a healthy lifestyle and diet to help you lose weight.
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