It’s a common question with a not-so-simple answer: “As many as you want” isn’t the right approach!
Determining your ideal daily calorie intake can be as challenging as resisting a tempting 500-calorie slice of chocolate cake. Your calorie needs depend on various factors, including age, weight, gender, height, and activity level. In the U.S., adults aged 21 and older generally require between 1,600 and 3,000 calories per day.
So, how do you find the right balance? Registered dietitian Julia Zumpano, RD, LD, provides some insights to help with the calculations.
The Importance of Caloric Intake
Calories are crucial whether you want to gain weight, lose it, or maintain your current weight. A calorie measures the energy in food, and to maintain your weight, the energy you consume should equal the energy you expend.
Eating fewer calories than you burn leads to weight loss, while consuming more calories results in energy storage, often leading to weight gain.
How Many Calories Should You Eat?
Daily calorie needs vary among individuals. Generally, men and those assigned male at birth (AMAB) require more calories than women and those assigned female at birth (AFAB). Additionally, active people need more calories than those with sedentary lifestyles, and younger people typically require more than older adults due to a slower metabolism with age.
Factors influencing calorie needs include:
- Sex
- Height
- Weight
- Age
- Activity level
- Hormones
- Medications
Your basal metabolic rate (BMR) represents the minimum calories needed for your body to function at rest and constitutes about 60% to 70% of your daily energy expenditure. BMR varies per individual and can change with weight goals.
You can calculate your BMR using online calculators or a smartwatch, though these are estimates. Zumpano explains, “BMR is a crucial starting point, but direct or indirect calorimetry provides the most accurate measurement, even though it’s not commonly available. The Mifflin-St Jeor equation is a widely used estimate, with only about a 10% margin of error.”
While knowing your daily calorie needs is important, the quality of those calories matters too. “Empty calories,” found in junk food and sugary drinks, provide quick energy but lack essential nutrients, leading to cravings and poor nutrition. Instead, focus on a balanced diet with fruits, vegetables, lean proteins, whole grains, and healthy fats.
Zumpano adds, “Empty calorie foods often lead to overconsumption and poor nutrition, while nutrient-dense foods satisfy and support overall health.”
Caloric Recommendations
Here are daily calorie recommendations from the USDA:
For Women and Those Assigned Female at Birth (AFAB):
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 21–25 | 2,000 | 2,200 | 2,400 |
| 26–30 | 1,800 | 2,000 | 2,400 |
| 31–50 | 1,800 | 2,000 | 2,200 |
| 51–60 | 1,600 | 1,800 | 2,200 |
| 61+ | 1,600 | 1,800 | 2,000 |
For Men and Those Assigned Male at Birth (AMAB):
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 21–25 | 2,400 | 2,800 | 3,000 |
| 26–35 | 2,400 | 2,600 | 3,000 |
| 36–40 | 2,400 | 2,600 | 2,800 |
| 41–45 | 2,200 | 2,600 | 2,800 |
| 46–55 | 2,200 | 2,400 | 2,800 |
| 56–60 | 2,200 | 2,400 | 2,600 |
| 61–65 | 2,000 | 2,400 | 2,600 |
| 66–75 | 2,000 | 2,200 | 2,600 |
| 76+ | 2,000 | 2,200 | 2,400 |
Zumpano notes, “These recommendations are for individuals at a normal weight. If you are above the normal range, you’ll need to consume fewer calories. A deficit of 500 calories per day can result in a weight loss of about 1 pound per week.”
Goals and Calorie Requirements
To Gain Weight: Focus on high-calorie, nutrient-dense foods like fatty fish, whole grains, nuts, and healthy oils. Eating more frequently and adding extra calories to meals, such as nuts in yogurt or smoothies, can help. “Consider high-calorie beverages like whole milk and 100% juices,” suggests Zumpano.
To Lose Weight: Avoid drastic calorie reductions. Consuming fewer than 1,200 calories daily can lead to nutrient deficiencies and may hinder weight loss by slowing metabolism. “Extreme calorie cutting can backfire,” warns Zumpano. Regular exercise helps burn calories and builds muscle, increasing your BMR and allowing for a more balanced diet.
To Maintain Weight: Balance calorie intake with calorie expenditure from physical activity. Be mindful that factors like age, muscle mass, and activity level can affect your caloric needs.
Monitoring Caloric Intake
Understanding your daily caloric needs and the calorie content of foods can guide healthier eating choices. However, you don’t need to obsess over numbers. “Many people achieve their weight goals by focusing on food quality and portion control,” says Zumpano.
If tracking calories appeals to you, digital apps and online calculators can assist. Consulting a dietitian can provide personalized advice based on your unique factors.
Ultimately, recognizing how many calories you need and the source of those calories is crucial for achieving your weight goals while maintaining overall health. “Consuming 200 calories from nuts provides essential nutrients, unlike the empty calories from soda, which can lead to health issues,” notes Zumpano.
