How Many Calories Do I Need to Eat Per Day?

The amount of energy that you require is determined in some part by your level of physical activity. It is also affected by your age. Besides the above mentioned factors, there is your goal. If you want to lose weight you will need to eat less than you need to maintain your weight. If you want to lose 2 pounds week, you will have to cut back more or increase you physical activity more than if you wanted to lose a pound a week.

As you grow older you will need more calories. This hits a peak at around 19. At age 31 you will be needing 200 calories less energy every day than you did at 19.

Your lifestyle also affects your caloric requirements. The more active, the more calories you will need. So the more active you are, the more you can eat without feeling guilty.

People can be classified as Sedentary, Moderately Active, and Active.

Active people of course get to eat the most calories. In addition to the light physical activity associated with typical day-to-day life, an active lifestyle is one that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour.

People who are less active are classified as moderately active. Moderately active lifestyle is one that includes in addition to typical day-to-day activities, physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour.

The last classification is Sedentary. These people have to watch what they eat the most. Sedentary lifestyle includes only the light physical activity associated with typical day-to-day life. A sedentary lifestyle is not good for you, over time it will make you weak.

Calories Required by Age and Activity Level

Men (Average Height and Weight)
Age / Activity Level Sedentary Moderately Active Active
4-8
9-13
14-18
19-30
31-50
51+		 1,400
1,800
2,200
2,400
2,200
2,000		 1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400		 1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800
Women (Average Height and Weight)
Age / Activity Level Sedentary Moderately Active Active
4-8
9-13
14-18
19-30
31-50
51+		 1,200
1,600
1,800
2,000
1,800
1,600		 1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800		 1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200

If you are smaller build and/or shorter you will need to adjust downwards. It you are taller and/or large framed, you will need to adjust upwards.

If you want to lose a pound a week, you will need to consume 3500 calories less a week than you need to maintain your weight. That translates into 500 calories less a day. If you want to lose 2 pounds a week you will need to eat 7000 calories less a week than you need to maintain your weight. That means that you need to burn 1000 more calories than you consume. You will need to increase your physical activity level to reach this goal. Use the chart to find out how many calories you need to maintain your weight and subtract from that how many calories less a day that you need. That will tell you what diet plan you need.