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How Many Calories Do I Need a Day?

Your daily calorie requirement depends on your age, activity level, height and weight. Don’s simply guess how many calories you need to consume. Losing weight will be an easier task when you know how much you need to consume everyday and stay within that.

The Kcalorie levels in the below table are based on Estimated Energy Requirements (EER) from the IOM Dietary Reference Intakes Macronutrients Report, 2002.

MEN WOMEN
Age Sedentary Moderately Active Active Age Sedentary Moderately Active Active
2 1000 1000 1000 2 1000 1000 1000
3 1000 1400 1400 2 1000 1200 1400
4 1200 1400 1600 2 1200 1400 1400
5 1200 1400 1600 2 1200 1400 1600
6 1400 1600 1800 2 1200 1400 1600
7 1400 1600 1800 2 1200 1600 1800
8 1400 1600 2000 2 1400 1600 1800
9 1600 1800 2000 2 1400 1600 1800
10 1600 1800 2200 2 1400 1800 2000
11 1800 2000 2200 2 1600 1800 2000
12 1800 2200 2400 2 1600 2000 2200
13 2000 2200 2600 2 1600 2000 2200
14 2000 2400 2800 2 1800 2000 2400
15 2200 2600 3000 2 1800 2000 2400
16 2400 2800 3200 2 1800 2000 2400
17 2400 2800 3200 2 1800 2000 2400
18 2400 2800 3200 2 1800 2000 2400
19–20 2600 2800 3000 2 2000 2200 2400
21–25 2400 2800 3000 2 2000 2200 2400
26–30 2400 2600 3000 2 1800 2000 2400
31–35 2400 2600 3000 2 1800 2000 2200
36–40 2400 2600 2800 2 1800 2000 2200
41–45 2200 2600 2800 2 1800 2000 2200
46–50 2200 2400 2800 2 1800 2000 2200
51–55 2200 2400 2800 2 1600 1800 2200
56–60 2200 2400 2600 2 1600 1800 2200
61–65 2000 2400 2600 2 1600 1800 2000
66–70 2000 2200 2600 2 1600 1800 2000
71–75 2000 2200 2600 2 1600 1800 2000
76 and up 2000 2200 2400 2 1600 1800 2000

How is your lifestyle classified?

  • Sedentary – When you have moderate physical activity for less than 30 minutes a day.
  • Moderately active – When you have reasonable level of physical activity for at least 30 to 60 minutes a day.
  • Active – When you have reasonable level of physical activity for 1 hour or more.

All these are in addition to your normal daily activities.

Calories per day calculator

Use the below calculator to know your calorie requirements with more accuracy.

Enter Your Details
Gender Female Male
Height feet inches
Weight pounds
Age years
Activity level
Calculate Reset
Your Results
To maintain your weight you need calories per day

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