How many calories should I eat in a day?
Adults typically require between 1,600 and 3,000 calories per day. However, the number of calories a person should eat in a day varies depending on their sex, age, height, and lifestyle.
The definition of a calorie is the amount of energy necessary to raise the temperature of 1 gram (g) of water through 1° Celsius.
The type and amount of food people eat determine how many calories they consume. If a person consistently consumes more energy than they require, they will gain weight. Similarly, if they consume less, they will lose weight, fat, and eventually muscle mass.
According to the Dietary Guidelines for Americans (DGA) 2020 to 2025, adult females are likely to require between 1,600 and 2,400 calories per day, and adult males from 2,200 to 3,000.
However, this depends on their age, size, height, lifestyle, overall health, and activity level. As such, many more factors than just how many calories a person consumes play a role in maintaining weight.
How many calories should you eat on average?
The DGA recommends a calorie intake ranging from 700 calories per day for toddlers to 3,200 for an active male aged 16 to 18 years.
General guidelines advise that people require most calories in their adolescence and as young adults. As people get older, their metabolic rate begins to slow down and some people may also stop being as active.
As such, this reduces their need for energy. For example, from age 19 to 25 years, the recommended intake for females is between 2,000 and 2,400 calories per day. But from 61+, this range drops to 1,600 to 2,000 calories per day.
Below is the recommended calorie intake, separated by age and sex, from the DGA.
| Age | Calories (males) |
| 16 to 18 | 2,400 to 3,200 |
| 19 to 20 | 2,600 to 3,000 |
| 21 to 35 | 2,400 to 3,000 |
| 36 to 40 | 2,400 to 2,800 |
| 41 to 55 | 2,200 to 2,800 |
| 56 to 60 | 2,200 to 2,600 |
| 61 to 75 | 2,000 to 2,600 |
| 76+ | 2,000 to 2,400 |
| Age | Calories (females) |
| 16 to 18 | 1,800 to 2,400 |
| 19 to 25 | 2,000 to 2,400 |
| 26 to 30 | 1,800 to 2,400 |
| 31 to 50 | 1,800 to 2,200 |
| 51 to 60 | 1,600 to 2,200 |
| 61+ | 1,600 to 2,000 |
Tips to reduce calorie intake
Some tips for burning energy and losing weight more effectively may include:
1. Eating breakfast: A protein and healthy fat at breakfast can keep a person feeling fuller for longer and help prevent snacking during the day.
2. Eating regular meals: This can help burn calories more effectively and prevent mindless snacking.
3. Remembering “five-a-day:” Fruits and vegetables can be a tasty snack and they can bulk out meals. They are high in nutrients and fiber and low in calories and fat.
4. Eating slow-burning calories: High-fiber carbohydrates, such as legumes, and healthy fats, such as avocado, take longer to release energy, so they may prevent a person from getting hungry as quickly.
5. Exercising: This can help burn off extra calories. People can try incorporating physical activities, such as walking, swimming, or playing sports.
6. Drinking water: Proper hydration is essential for good health. People can also swap out sodas for water as a healthier alternative.
7. Eating more fiber: Fiber, found in fruits, vegetables, and wholegrains, can help a person feel full and encourage healthy digestion.
8. Checking the label: Some items have hidden fats or sugars. As such, it is advisable for people to read the label on foods and beverages to help track what they are consuming.
9. Appropriate portions: People may unknowingly consume larger portions than they require. People can also use resources to ensure they have suitable amounts from each food group.
10. Slowing down: It is advisable to eat slowly and rest between courses or extra servings, as it can take up to 30 minutes for the body to realize it feels full.
11. Making a shopping list: Preparing a shopping list can help a person plan nutritious meals and snacks when they go grocery shopping.
12. Small treats: Banning foods can lead to cravings and bingeing. A person can enjoy their favourite treats occasionally but in smaller amounts.
13. Getting enough sleep: Sufficient sleep is essential for good health. Sleep loss can affect metabolism, which may result in weight gain.
14. Avoid eating 2 hours before bed: Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.
Summary
Adults typically need 1,600 to 3,000 calories per day, but this varies depending on their activity level, height, weight, and age.
People wishing to maintain their weight should aim to match the calories they consume with the calories they burn. People wanting to lose weight require a calorie deficit, meaning they consume fewer calories than they burn. People wanting to gain weight must consume more calories than they burn.
Whatever a person’s health goal, it is important to eat a nutritious diet that includes all the macronutrients. This will help the body work optimally.
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