How Many Calories Should We Eat in a Day?

 

Our body requires a steady supply of calories in order to perform vital functions and maintain healthy energy levels. Our calorie needs depend on a variety of factors, including body weight, activity levels, age, health and gender. For example, men typically need more calories than women due to body size and body composition.

Male Adults

According to the Dietary Guidelines for Americans, the estimated daily calorie needs for men range from 2,000 to 3,000 calories per day. These estimated requirements are based on a “reference man” who is 5 feet 10 inches tall and weighs 154 pounds:

Age	Calorie needs per day
19-20	2,800
21-25	2,800
26-30	2,600
31-35	2,600
36-40	2,600
41-45	2,600
46-50	2,400
51-55	2,400
56-60	2,400

Female Adults

The estimated calorie needs for adult women range from 1,600 to 2,400 calories per day. These ranges are based on the needs of a “reference woman” who is 5 feet 4 inches tall, weighs 126 pounds and walks about 1.5 to 3 miles per day at 3 to 4 miles per hour:

Age	Calorie needs per day
19-20	2,200
21-25	2,200
26-30	2,000
31-35	2,000
36-40	2,000
41-45	2,000
46-50	2,000
51-55	1,800
56-60	1,800

As we age, our BMR (Basal metabolic rate) usually drops due to changes in body composition, including a loss of muscle mass, as well as a gradual decline in physical activity. 

Because of this, adults over the age of 60 generally require fewer calories than younger adults.

Male Older Adults

Most men over 60 need between 2,000 and 2,600 calories per day to maintain their weight, which is slightly less than younger men require. Older men who are more active have higher calorie needs compared to older men who are sedentary. Here’s an estimation of calorie needs for moderately active older men:

Age	Calorie needs per day
56-60	2,400
61-65	2,400
66-70	2,200
71 and over	2,200

Female Older Adults

Females over the age of 60 typically require between 1,600 and 2,200 calories per day to maintain their weight. Older women who are more active will need more calories in order to support body weight maintenance compared to older women who are less active: 

 

Age	Calorie needs per day
56-60	1,800
61-65	1,800
66-70	1,800
71 and over	1,800