Daily Calorie Needs — Men
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| 4-8 | 1,200-1,400 | 1,400-1,600 | 1,600-2,000 |
| 9-13 | 1,600-2,000 | 1,800-2,200 | 2,000-2,600 |
| 14-18 | 2,000-2,400 | 2,400-2,800 | 2,800-3,200 |
| 19-25 | 2,400 | 2,600-2,800 | 3,000 |
| 26-35 | 2,400 | 2,600 | 3,000 |
| 36-45 | 2,200 | 2,400 | 2,800 |
| 46-55 | 2,200 | 2,400 | 2,800 |
| 56-65 | 2,200 | 2,400 | 2,600 |
| 66-75 | 2,000 | 2,200 | 2,600 |
| 76+ | 2,000 | 2,200 | 2,400 |
Daily Calorie Needs — Women
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 2-3 | 1,000 | 1,000-1,200 | 1,000-1,400 |
| 4-8 | 1,200 | 1,400-1,600 | 1,400-1,800 |
| 9-13 | 1,400-1,600 | 1,600-2,000 | 1,800-2,200 |
| 14-18 | 1,800 | 2,000 | 2,400 |
| 19-25 | 2,000 | 2,200 | 2,400 |
| 26-35 | 1,800 | 2,000 | 2,400 |
| 36-45 | 1,800 | 2,000 | 2,200 |
| 46-55 | 1,600 | 1,800 | 2,200 |
| 56-65 | 1,600 | 1,800 | 2,000 |
| 66-75 | 1,600 | 1,800 | 2,000 |
| 76+ | 1,600 | 1,800 | 2,000 |
📊 Activity Levels Explained:
- Sedentary: Little to no exercise, desk job
- Moderately Active: Light exercise 3-5 days/week, some walking
- Active: Hard exercise 6-7 days/week, physically demanding job
Calories for Weight Loss & Weight Gain
| Goal | Calorie Adjustment | Expected Rate |
|---|---|---|
| Lose 0.5 lb/week | -250 calories/day | Slow, sustainable |
| Lose 1 lb/week | -500 calories/day | Recommended rate |
| Lose 2 lbs/week | -1,000 calories/day | Aggressive (may lose muscle) |
| Maintain weight | 0 (eat at TDEE) | Stable |
| Gain 0.5 lb/week | +250 calories/day | Lean bulk |
| Gain 1 lb/week | +500 calories/day | Standard bulk |
⚠️ Important: Never eat below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision. Very low calorie diets can cause nutrient deficiencies, muscle loss, and metabolic slowdown.
For a personalized calculation, use our Daily Calorie Calculator or BMR Calculator.