Most of us lead a pretty sedentary lifestyle, which no more allows a handsome calorie intake. Take a look at the calorie intake charts presented in this article. Scroll down to know how many calories you can consume in a day to maintain your weight.
Information about the recommended daily calorie intake is published and often updated by various health organizations. The recommended intake of calories per day varies from person to person mainly according to the age, gender, genetics, height, weight, overall health, environment, diet, body-fat percentage, urge to lose weight, and physical activity of the person.
Given below are the calorie needs for different ages and activity levels, as per the dietary guidelines issued by USDA (United States Department of Agriculture). The activity levels mentioned in the calorie intake charts are:
Medium: Moderately active
Daily Calorie Needs of Children and Teenagers
Children under five need a diet that contains desirable amount of good fat. Low-fat diets are recommended for older children. Child obesity is a major problem today. The following calorie intake chart for children would give a rough idea about the daily calorie needs of kids at different ages. Active kids may need more calories while inactive kids may require less.
|Age (Years)||Activity Level|
|Age (Years)||Activity Level|
Daily Calorie Needs of Adults
Growing teenagers need more calories than adults. Owing to lowered physical activity, a senior citizen (age 60 or above) may require fewer calories per day than a healthy adult.
How to Calculate Daily Calorie Intake
To determine daily calorie intake for men and women, you have to use a simple formula called Harris-Benedict Principle which involves calculating the basal metabolic rate (BMR), which in turn can be used to determine the amount of energy required by the body for the daily functions.
First calculate BMR using the following formula.
BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – ( 6.775 x age in years)
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – ( 6.76 x age in years)
BMR for adult women = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) – (4.676 x age in years)
BMR for adult women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Once the BMR is calculated, you can use the following chart to calculate the daily requirement of calories, in accordance with the level of body activity.
|Type of Physical Activity||Daily Calories Needed|
|Very little or no exercise||BMR * 1.2|
|Light exercise (1-3 days per week)||BMR * 1.375|
|Moderate exercise (3-5 days per week)||BMR * 1.55|
|Heavy exercise (almost everyday)||BMR * 1.725|
|Very heavy exercise (twice a day or extra heavy workout)||BMR * 1.9|
‘How many calories should I eat’ is a question that is more often asked by women. If you are looking for daily calorie intake for weight loss, then you should watch the energy intake as well as expenditure closely. Rather than just cutting down on the calorie intake, you should ensure that the number of calories burnt through regular exercise are higher the daily calorie intake. This will help to achieve weight loss without affecting your nutrition. Pregnant and lactating women would need more number of calories than the average calories mentioned above.
You can prepare a chart for yourself to keep a track of the daily calorie count. The chart should include food items consumed for breakfast, mid-morning snacks, lunch, evening snacks, dinner, along with the drinks and beverages enjoyed during the day as well as the total number of calories consumed. This can serve as your daily calorie tracker. On-line calorie calculators are available for those who are unable to keep an account of what they eat and how much they eat. The calorie intake chart is not only helpful in determining the ‘necessary and sufficient’ calories to maintain your current weight, but it is also helpful in deciding the daily intake of calories if you want to lose or gain weight.
Disclaimer: This article is for informative purposes only, and does not in any way attempt to replace the advice offered by an expert on the subject.