How many calories should I eat a day?

Reducing the quantity of calories you consume each day can help you lose weight.

However, determining how many calories you should consume is difficult because it is dependent on several factors, including your age, gender, size, and degree of exercise.

But this article will help you to determine the exact number of calories you should eat. Below is some useful information for having the right calorie intake over time. Take a look and let’s start a brand-new healthy routine and lifestyle!

What exactly are calories?

Calories are a unit of measurement for the amount of energy in a food or beverage. The amount of energy you’ll require is determined by the following factors:

Your age; growing children and teenagers, for example, may require more energy. Your way of life; for example, how active you are and how big you are. How rapidly you utilize energy is affected by your height and weight and other factors that can influence as well, such as the amount of energy you expend.

Thyroid hormones, for example, (chemicals generated by the body) and some drugs, such as glucocorticoids, a type of steroid used to treat inflammation, can also affect your weight.

Kilocalories and calories

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The term calorie is often used interchangeably with the phrase kilocalorie. Food packages will have this written as kcal. Kilojoules (kJ) are the International System of Units’ equal to kilocalories, and you’ll see both kJ and kcal on nutrition labels. The equivalent of 4.2kJ is approximately 1kcal.

How many calories should you consume?

The quantity of calories you should consume each day is determined by many different things, including your age, gender, height, current weight, degree of activity, metabolic health, etc.

It’s critical to generate a calorie deficit when trying to lose weight, either by eating fewer calories than usual or by exercising more. Some people combine the two, eating slightly less while increasing their physical activity. Even if you’re attempting to lose weight, it’s critical to make sure you’re getting enough calories to give your body enough nutrition.

The most crucial aspect of any weight-loss program is its long-term viability. This is why many experts advise that small calorie reductions be made in order to achieve long-term weight loss.


To maintain their weight, most women aged 19 to 30 need 2,000–2,400 calories per day. Between the ages of 31 and 59, women’s energy requirements are slightly lower. In order to maintain their body weight, women in this age range should take 1,800–2,200 calories per day.

Women over 60 need less calories to maintain their weight, approximately 1,600–2,000 calories per day. Keep in mind that your actual calorie requirements may fall on the high or low end of this range, or possibly exceed it. It varies depending on your level of activity, as well as your height, weight, and overall health.


Calorie requirements for males, like those for women, vary depending on a lot of circumstances. To maintain their weight, men between the ages of 19 and 30 should take 2,400–3,000 calories per day, according to the most recent Dietary Guidelines for Americans.

As you get older, your energy requirements decrease. Men between the ages of 31 and 59 require approximately 2,200–3,000 calories per day to maintain their weight, whereas men over 60 require approximately 2,000–2,600 calories per day.

Men who are physically active or who have specific medical issues may need extra calories. The exact number you require within these ranges is determined by your height and weight.

The number of calories you require each day is determined by whether you want to maintain, lose, or gain weight, as well as other factors such as your gender, age, height, present weight, amount of exercise, and metabolic health.

Although counting calories might help with weight loss, it’s also vital to eat a well-balanced diet and examine the total nutritional content of the foods you consume. Simple dietary and lifestyle modifications, such as exercising, drinking enough water, and boosting protein intake, may aid in weight loss and health improvement.

[1]How Many Calories Should You Eat Per Day to Lose Weight? (2021). Healthline.

[2]What should my daily intake of calories be? (2019). NHS. … Continue reading

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