We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission or other tangible benefit. Wellos and Healthline Media are owned by RVO Health. Here’s our process.
Healthline only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:- Evaluate ingredients and composition: Do they have the potential to cause harm?
- Fact-check all health claims: Do they align with the current body of scientific evidence?
- Assess the brand: Does it operate with integrity and adhere to industry best practices?
Your ideal calorie intake depends on various factors, such as age and activity level. Most females at least 1,600 daily calories to maintain weight, while males may require at least 2,000.
Reducing the number of calories you eat per day
However, figuring out exactly how many calories you should eat can be tricky, as it depends on various factors, including your age, sex, size, and activity level.
Enter your details in the calculator below to see how many calories you need on a daily basis to maintain or lose weight.
How to use this calculator
This calculator estimates the number of calories you should eat daily to maintain your weight based on your age, size, sex, and activity level.
You can adjust this number based on your goals if you’re trying to gain or lose weight.
Keep in mind that this tool only provides general guidance, as activity levels and many other factors influence your daily calorie needs. This calculator will likely give a number close to your calorie needs, but it’s not a perfect tool.
Your doctor or dietitian can offer more individualized advice on your ideal calorie intake, depending on your health status and goals.
When trying to lose weight, it’s important
However, it’s important to ensure that you’re consuming enough nutrients, even if you’re trying to lose weight. Otherwise, you risk developing
Here’s a closer look at calorie intake based on recommendations from the
Females
Age | Daily calorie requirements |
---|---|
19–30 years | 2,000–2,400 calories |
31–60 years | 1,600–2,200 calories |
61+ years | 1,600–2,000 calories |
Keep in mind that these estimates don’t apply to those who are pregnant or nursing, as they’ll need significantly more calories.
Males
Age | Daily calorie requirements |
---|---|
19–30 years | 2,400–3,000 calories |
31–60 years | 2,200–3,000 calories |
61+ years | 2,000–2,600 calories |
People who are very active or have certain health conditions may require more calories. The number you need within these ranges also varies based on your height and weight.
Children
Age | Daily calorie requirements |
---|---|
2–4 years | Males: 1,000–1,600 calories Females: 1,000–1,400 calories |
5–8 years | Males: 1,200–2,000 calories Females: 1,200–1,800 calories |
9–13 years | Males: 1,600–2,600 calories Females: 1,400–2,200 calories |
14–18 years | Males: 2,000–3,200 calories Females: 1,800–2,400 calories |
Keep in mind that cutting a child’s calorie intake may increase their risk of nutritional deficiencies, slow growth, and foster a challenging relationship with food or an eating disorder.
Instead of counting calories, it’s best to eat a balanced diet containing lots of nutrient-dense foods.
summaryThe number of calories that your body needs can vary depending on your age, sex, activity level, and body size.
Simply put, a calorie is a unit that measures energy. Calories measure the energy content of foods and beverages.
To lose weight, you need to eat fewer calories than your body burns each day. Conversely, you need to
Keep in mind that while the “calories in, calories out” concept of weight loss may seem simple,
summaryCalories are units that measure the energy content of foods and beverages. While many factors can influence weight loss, you generally need to eat fewer calories than you burn to lose weight.
Although decreasing the number of calories you consume can lead to effective weight loss, cutting calories without considering which foods you eat isn’t a sustainable way to lose weight.
Here are five strategies that may help you lose weight.
1. Eat more protein
When it comes to losing weight, protein is incredibly important.
According to a 2020 study, increasing your protein intake may help keep you full and curb your appetite.
Protein may also help fight cravings. According to some
In addition to promoting weight loss, some research suggests that maintaining a high protein diet
Therefore, if you want to achieve long lasting, sustainable weight loss, consider increasing your protein intake by eating more eggs, meat, poultry, tofu, nuts, seeds, or legumes.
2. Limit sugary drinks
Another change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices, chocolate milk, and other drinks with added sugar.
Your brain doesn’t register liquid calories the same way it does solid calories, so they have a
Additionally, studies associate drinking sugary beverages with an
The harmful effects of sugar also go far beyond weight gain. In fact, added sugar may
3. Drink more water
One thing you can do for your health is to drink more water.
Adequate hydration has associations with improved brain health, weight management, and a
What’s more, drinking water immediately before meals
Drinking more water—especially before meals—may help you lose weight when combined with a balanced, nutritious diet.
4. Exercise
Research has
Cardio exercises, such as walking, swimming, or jogging, are also important for
Additionally, exercise has a variety of other benefits that go beyond weight loss, such as:
5. Reduce your intake of refined carbs and ultra-processed foods
The term “refined carbs” refers to grains that have lost their bran and germ. This includes products such as white bread, pasta, crackers, white rice, sugar, and other sweeteners.
Refined grains typically lack fiber,
Eating more refined carbs may hinder weight loss by
SummaryEating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are simple ways to decrease your daily calorie intake.
In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long lasting manner:
- Practice mindful eating. Mindful eating can
help reduce food cravings and promote long-term weight loss. - Eat more fruits and vegetables. Fruits and veggies are low in calories but high in fiber, which makes them
ideal for weight loss. - Stock up on nutritious foods. Following a weight loss diet is much more challenging when you have a kitchen full of processed foods. Make sure you have healthy snacks and foods on hand.
- Find support. Studies show that social support may aid weight loss.
- Try meal prepping. Many people find that meal prepping is a convenient way to eat well and save time.
summaryIn addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.
Although counting calories can be an effective strategy for weight loss, it’s important to remember that there are many other factors to consider when choosing what and how to eat.
Instead of focusing solely on calories, it’s best to follow a balanced diet rich in various nutritious, whole foods.
If you do decide to cut calories, be careful not to decrease your intake too much, as doing so
Research shows that young adults who use calorie-tracking apps to monitor how many calories they consume may be
That said, restricting how much you eat can be a successful weight loss strategy for people who are not at risk for developing disordered eating habits, at least
summaryCutting too many calories may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet that’s rich in nutritious, whole foods.
Below are some commonly asked questions about calories and weight loss.
Are 1200 calories enough for a day?
Although it may help you lose weight, eating 1,200 calories or less a day does not provide enough energy or nutrients for most adults.
How many calories should you eat for breakfast?
The number of calories you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.
How many calories should you eat for lunch or dinner?
While some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly. Therefore, everyone’s needs and preferences are different.
How many calories should you eat to gain muscle?
To gain muscle, you may need to increase your daily calorie needs by
How many calories should I eat to lose 5 pounds a week?
The
In general, a female should limit their caloric intake to
summaryThe number of calories that you should eat at each meal or to reach a specific weight goal can differ. Therefore, it’s best to experiment to find what suits your needs.
How many calories you need per day depends on whether you want to maintain, lose, or gain weight. Factors to consider include your sex, age, height, current weight, activity level, and metabolic health.
Many websites and apps can help you track your calorie intake. You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals you’re eating.
Working with a registered dietitian (RD) can also help you gain, maintain, or lose weight while ensuring you meet your nutritional needs.
Just one thing
Try this today: Preparing your own meals at home puts you in control of what’s on your plate and makes it much easier to manage your calorie intake. It’s also a great way to control portion sizes and make healthy swaps using your favorite nutritious ingredients.