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.
Your Results | |
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To maintain your weight you need | calories per day |
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