How Many Calories Should You Eat? Based on Gender, Age, Activity Level, Gain Weight and Loss Weight

Estimated calorie requirements

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Estimated amounts of calories needed to maintain energy balance for your gender, age, and physical activity level. Also, you are trying to lose weight or gain weight to follow the reference chart. The following suggested calorie ranges are generated using the Institute of Medicine’s estimated energy requirement calculation.

Gender
Age
Sedentary[a]
Moderately Active[b]
Active[c]
Males
19-30
2400-2600
2600-2800
3000
31-50
2200-2400
2400-2600
2800-3000
51+
2000-2200
2200-2400
2400-2800
Females
19-30
1800-2000
2000-2200
2400
31-50
1800
2000
2200
51+
1600
1800
2000-2200

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Note.

[a] Sedentary means a lifestyle that includes only the light physical activity of an independent lifestyle.
[b] Moderately Active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the activities of an independent lifestyle.
[c] Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the activities of an independent lifestyle.
[d] Estimates for females do not include women who are pregnant or breastfeeding.

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