Daily Calorie Intake

Your daily calorie intake depends on several factors, including your age, sex, height, weight, and activity level. Here are some general guidelines:

• Women typically need 1,600 to 2,400 calories per day to maintain their weight[2][3].
• Men typically need 2,000 to 3,000 calories per day to maintain their weight[2][3].
• Children have varying calorie needs based on age and sex, ranging from 1,000-1,600 calories for 2-4 year olds to 1,800-3,200 calories for 14-18 year olds[3].

To calculate your specific calorie needs, you can use an online calculator that takes into account your age, sex, height, weight, and activity level[1][4]. Here’s a simple formula:

• Women: 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
• Men: 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

This gives your basal metabolic rate (BMR), which is then multiplied by an activity factor:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
• Active (hard exercise 6-7 days/week): BMR × 1.725
• Very active (very hard exercise, physical job): BMR × 1.9

Calorie Counting

While calorie counting can be a useful tool, it has some drawbacks[2]:

• It’s time-consuming to track every calorie.
• Calorie counts on labels and in databases may not be accurate.
• Focusing too much on numbers can lead to an unhealthy obsession.
• It doesn’t account for food quality or overall health.

A better approach may be to focus on eating nutrient-dense whole foods in appropriate portions, while staying active. Speak to your doctor or a dietitian for personalized advice on your calorie needs and weight goals[2][3].

Citations:
[1] https://www.calories.info/calorie-intake-calculator
[2] https://www.webmd.com/diet/calories-chart
[3] https://www.healthline.com/nutrition/how-many-calories-per-day
[4] https://www.calculator.net/calorie-calculator.html
[5] https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
[6] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
[7] https://www.forbes.com/health/nutrition/calorie-calculator/
[8] https://www.verywellfit.com/how-many-calories-to-lose-weight-3495659