How Many Calories Should I Eat a Day? Chart by Age, Sex and Activity
Average daily calorie needs by age and activity, straight from the US Dietary Guidelines, and how to turn them into your own personal number.
Most adult women need about 1,600 to 2,400 calories a day and most adult men about 2,000 to 3,000. Where you fall depends on your age, size and how active you are.
Daily calorie needs by age and activity
These estimates come from the Dietary Guidelines for Americans 2020–2025. They assume an average-height adult at a healthy weight, so treat them as a rough guide.
Women
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 19–25 | 2,000 | 2,200 | 2,400 |
| 26–30 | 1,800 | 2,000 | 2,400 |
| 31–50 | 1,800 | 2,000 | 2,200 |
| 51–60 | 1,600 | 1,800 | 2,200 |
| 61+ | 1,600 | 1,800 | 2,000 |
Men
| Age | Sedentary | Moderate | Active |
|---|---|---|---|
| 19–20 | 2,600 | 2,800 | 3,000 |
| 21–25 | 2,400 | 2,800 | 3,000 |
| 26–35 | 2,400 | 2,600 | 3,000 |
| 36–45 | 2,200–2,400 | 2,600 | 2,800 |
| 46–55 | 2,200 | 2,400 | 2,800 |
| 56–65 | 2,000–2,200 | 2,400 | 2,600 |
| 66+ | 2,000 | 2,200 | 2,400–2,600 |
Why your number may be different
A chart can’t know your height, weight or how much muscle you have. A 5 ft woman and a 5 ft 10 in woman of the same age can differ by 400 calories a day.
Body size
Taller and heavier bodies need more energy.
Muscle
More muscle raises your resting burn.
Daily steps
The biggest day-to-day difference between people.
Your goal
Losing or gaining shifts the target up or down.
Our calculator uses your height, weight, age and activity for a far more accurate estimate.
How many calories to eat for your goal
For a safe weight-loss target and goal date, use our calorie deficit calculator. To turn calories into protein, carbs and fat, use the macro calculator.
What a day of eating can look like
Calories control weight, but food quality decides how full, healthy and energetic you feel. Here is a simple way to build about 2,000 calories:
| Meal | Example | Calories |
|---|---|---|
| Breakfast | Oats with milk, berries and a scoop of Greek yogurt | ~450 |
| Lunch | Chicken, rice and roasted vegetables with olive oil | ~600 |
| Snack | Apple and a small handful of almonds | ~250 |
| Dinner | Salmon, potatoes and a large salad | ~650 |
| Extras | Milk in coffee, fruit | ~100 |
- Build each meal around protein and vegetables.
- Choose mostly whole foods; they fill you up for fewer calories.
- Watch liquid calories from sugary drinks and alcohol.
Daily calorie FAQs
Is 2,000 calories a day a lot?
2,000 calories is the standard reference on food labels. It is about right for many moderately active women and on the low side for most men.
How many calories should I eat to lose weight?
Eat about 500 calories less than your TDEE to lose roughly 1 lb (0.45 kg) a week, while staying above 1,200 calories for women or 1,500 for men.
Do calorie needs drop with age?
Yes, slowly. Most adults need around 100 to 200 fewer calories per decade after 30, mostly because of less muscle and less movement.
How many calories does a teenager need?
Teens need extra energy for growth, often 1,800 to 3,200 calories depending on age, sex and activity. They should not use adult weight-loss targets. See our teen calorie calculator.
Should I eat the same calories every day?
It doesn’t have to be exact. What matters most is your average over the week.