How Many Calories Should I Eat a Day? (By Age, Sex and Goal)
How many calories you should eat per day to lose, maintain or gain weight, with typical ranges by age and sex and a simple way to find your own number.
By Ayoub Farid · · 2 min read
The 2,000-calorie figure on food labels is a reference value, not a personal target. Your needs depend on your size, age, sex and activity. Here's how to find your number.
Key takeaways
- The 2,000-calorie label value is a reference, not your personal target.
- Most adults maintain somewhere between 1,600 and 3,000 kcal depending on size, age, sex and activity.
- For weight loss, start around maintenance minus 300–500 kcal and adjust after 3–4 weeks.
Typical daily calorie needs (to maintain weight)
Estimated ranges based on dietary guideline tables:
| Age | Women | Men |
|---|---|---|
| 19–30 | 1,800–2,400 | 2,400–3,000 |
| 31–50 | 1,800–2,200 | 2,200–3,000 |
| 51+ | 1,600–2,200 | 2,000–2,800 |
The lower end is for sedentary people, the higher end for active people.
Calories by goal
| Goal | Daily calories |
|---|---|
| Lose weight | Maintenance − 300 to 500 |
| Maintain | Maintenance |
| Gain muscle | Maintenance + 200 to 300 |
Find your personal number
- Calculate your BMR: BMR explained.
- Multiply by your activity level to get TDEE: TDEE explained.
- Adjust for your goal.
Or follow the worked examples in how to calculate a calorie deficit.
Example targets for weight loss
| Person | Estimated TDEE | Weight loss target |
|---|---|---|
| Woman, 30, 165 cm, 65 kg, light activity | ~1,900 | ~1,450–1,600 |
| Woman, 50, 160 cm, 75 kg, sedentary | ~1,700 | ~1,300–1,400 |
| Man, 30, 180 cm, 85 kg, moderate activity | ~2,800 | ~2,300–2,500 |
| Man, 55, 175 cm, 95 kg, light activity | ~2,450 | ~1,950–2,150 |
Minimums
Most guidance suggests not going below about 1,200 kcal for women and 1,500 kcal for men without medical supervision. See is 1200 calories too low.
Calories aren't the whole story
Two diets with the same calories can feel very different. Prioritize protein, fiber and whole foods. See how much protein do I need and how much fiber per day.
Let Nutora calculate it
Nutora asks a few questions about you and your goal, then sets a daily calorie and macro plan and shows how much is left after each meal photo.
Frequently asked questions
Is 2,000 calories a day a lot?
It's a reference amount. For many women it's around maintenance; for many men it's below maintenance.
How many calories should I eat to lose 1 kg a week?
That would take a deficit of about 1,100 kcal per day, which is aggressive. Most people do better aiming for 0.25–0.5 kg per week.
Do calorie needs change with age?
Yes, they usually decrease gradually, partly due to lower muscle mass and activity.
Should I eat the same calories every day?
You can, or vary them across the week as long as the weekly average fits your target.
Track it with a photo
Snap your meal, see the calories
Nutora's AI estimates calories, protein, carbs and fat from a photo of your plate and tracks them against your daily goal. Download on iPhone and iPad with a 3-day free trial.
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