part diets this day discourage count calories, relying instead on having you calculate suggest values for certain foods. Rather ask friend to emphasis on eat (or not eating) certain varieties of foods, such together veggies or carbs. Yet knowing how countless calories in a job you have to eat—as well together how countless you’re actually consuming—can be crucial information. This is true even if it is you’re trying come lose, gain or maintain weight, and stay healthy. So how deserve to you figure out how many calories friend need?


Calories space a measure of energy, and represent what you need to take in every day for her body to be properly fueled. The lot you require depends on your age, your gender, her height and weight, and also your physical task level. How plenty of calories you burn likewise depends on your basal metabolic rate. This rate drops together you get older, i m sorry is why older human being generally require fewer calories to stay the exact same weight.

You are watching: How much calories do i need a day

Here space average everyday calorie needs, follow to the United says Office of disease Prevention and also Health Promotion:


Adult women: 1,600 to 2,400 caloriesAdult men: 2,000 come 3,000 caloriesYoung children: 1,000 come 2,000 caloriesOlder children and adolescents: 1,400 come 3,200 calorie (with boys usually at the greater end the the scale)


How have the right to you calculate your day-to-day calories?


The calorie ranges provided above are really wide. To uncover a number closer to what friend need, girlfriend can make use of various everyday calorie calculators. With these, you fill in your sex, age, height and weight. You additionally estimate your activity level: sedentary, moderately energetic (includes walking 1.5 to 3 miles every day at 3 come 4 miles per hour), and energetic (walking an ext than 3 miles every day at 3 to 4 miles per hour).

Two digital calorie counters will automatically assess how plenty of calories you should ingest come either maintain or shed weight:

You can also figure your own everyday calorie needs using this steps:

Calculate your weight in kilograms. If she like most Americans, you understand your weight in pounds. To analyze to kilograms, divide that number by 2.2.Multiply the an outcome by 30.

So, if you sweet 150 pounds, your weight in kilograms is around 68.19; multiply this by 30 nets girlfriend a everyday calorie count of 2046. If girlfriend are really active or an extremely sedentary, you might need to include or subtract a couple of calories if you want to maintain your existing weight.

Fitness professionals at health and wellness clubs or gyms also may be able to figure her recommended daily calorie entry by measuring her oxygen consumption and carbon dioxide production.


How countless calories execute you require if you want to shed weight?


The old dominance of thumb provided to be that it takes around 3,500 calorie to gain one pound of weight. Put one more way, you need to cut 3,500 calories if you desire to shed a pound. Under this thinking, if you cut 500 calories from your everyday diet (either v diet or exercise, or a mix of both), you would shed one pound per week.

However, in current years, researchers have uncovered this to be an oversimplification the a facility process. In 2013, researchers analyzed seven previous weight-loss research studies where people"s food intake was closely monitored, and found that rather of shedding a lb for every 3,500 calorie lost, people"s load loss quantities varied. Men tended to lose weight quicker than women, and also younger civilization lost much faster than larger people, through variations in ~ those groups.

As world lost weight, the took longer to lose more weight. They hit plateaus where they had to cut much more calories than 3,500 to shed a pound. The national Institutes of health and wellness still recommends dieters shot cutting 500 calories a day, yet cautions no to suppose a an accurate "calories-in, calories-out" equation. You may not shed that lb as easily as you might hope.


When is the dangerous to consume too few calories?


Also save in mind the it"s possible to eat too few calories. In general, to speak experts, going lower than 1,000 calories every day (especially without medical supervision) way you could not be getting sufficient nutrients to remain healthy.

See more: How Much Are Taco Cabana Margaritas From Tex, $2 Margaritas, Anyone

Eating too couple of calories can reason various problems:

Slow metabolism, i m sorry could reason you to feeling sluggish and also cold, and to come to be constipatedSlower thinking or “brain fog,” resulted in by not sufficient glucose obtaining to her brain

If you have actually concerns around your optimal calorie level, it’s finest to talk through your physician or various other health experienced to aid you calculate a number that’s safe and effective for meeting your weight and also health goals.