How Many Calories Do I Need?

by Ronnie Koenig (Subscribe to Ronnie Koenig's posts)
Oct 22nd 2009 2:00AM

Categories: Diet & Weight Loss, Fitness, Nutrition & Supplements

It's no secret that most Americans consume more calories than they need each day. But how many calories do you need to eat in order to maintain your current weight? The answer, according to the US Department of Health & Human Services, is based on your gender, age and activity level:

Female age 14-18 – 1,800 (sedentary), 2,000 (moderately active), 2,400 (active)
Female age 19-30 – 2,000 (sedentary), 2,000-2200 (moderately active), 2,400 (active)
Female age 31-50 – 1,800 (sedentary), 2,000 (moderately active), 2,200 (active)
Female 51+ –1,600 (sedentary), 1,800 (moderately active), 2,000-2,200 (active)

Male age 14-18 – 2,200 (sedentary), 2,400-2,800 (moderately active), 2,800-3,200 (active)
Male age 19-30 – 2,400 (sedentary), 2,600-2,800 (moderately active), 3,000 (active)
Male age 31-50 – 2,200 (sedentary), 2,400-2600 (moderately active), 2,800-3,000 (active)
Male 51+ – 2,000 (sedentary), 2,200-2,400 (moderately active), 2,400-2,800 (active)

A sedentary lifestyle includes doing only light physical activity associated with day-to-day life. Moderately active individuals walk about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to doing the light physical activity associated with typical day-to-day life. Active people walk more than 3 miles per day at 3 to 4 miles per hour, in addition to doing the light physical activity associated with typical day-to-day life.

If you want to lose weight, you need to take in fewer calories than you use. Every 3,500 calories is equal to one pound. So if you cut back 500 calories per day, you should lose one pound per week.

More Diet and Fitness Questions Answered:

How Much Protein Do I Need?
How Do I Calculate My BMI?

How Many Calories Did I Burn?

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