How To Determine Your Calorie Needs

Different groups of people have different daily calorie needs. For example, an adult athlete will need to consume more calories than a 3 year old active baby. When eating food purchased directly from the store, be sure to check out the nutrition labels to see how many calories are in one serving. When eating out, choose what you will eat before you go. Most restaurants provide nutrition information online.
The following table will help you determine the calorie needs that are appropriate for your age, gender and activity level.
Gender Age
Activity level (calories)
Sedentary
Moderate activity
Dynamic
Children 2-3
1000
1000-1400 *
1000-1400 *
Female 4-8
1200
1400-1600
1400-1800
9-13
1600
1600-2000
1800-2200
14-18
1800
2000
2400
19-30
2000
2000-2200
2400
31-50
1800
2000
2200
51+
1600
1800
2000-2200
Male 4-8
1400
1400-1600
1600-2000
9-13
1800
1800-2200
2000-2600
14-18
2200
2400-2800
2800-3200
19-30
2400
2600-2800
3000
31-50
2200
2400-2600
2800-3000
51+
2000
2200-2400
2400-2800
* - The calorie value ranges reflect the different needs of different ages in the group. Children and teenagers need more calories as they grow up

However, adults need fewer calories at higher ages.


How To Determine Your Calorie Needs


The following terms are used in the table above and are defined by the US Department of Agriculture:
Sedentary - a lifestyle that includes only activities related to everyday life.
Moderate activity - a lifestyle that includes physical activity equivalent to walking 1.5 to 3 miles a day.
Active - a lifestyle that involves physical activity equivalent to walking more than 3 miles a day.
Healthy tips: If you are calculating calories, pay attention to what you drink
Sugary drinks, such as fruit juice, fruit-flavored soft drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and added sugar iced tea Lots of sugar and calories into your diet. But staying hydrated is important for good health. Replace sweet drinks with water, calorie-free flavored milk, skim or skim milk, unsweetened tea, or weight loss soda

Talk to your family doctor or dietitian if you have questions about your diet, how many calories you need, or a healthy diet for your family.


How To Determine Your Calorie Needs


References.

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