Eating the Right Number of Calories (2010 Guidelines)
Calories are a measure of the energy you get from food. If you eat more calories than you use, you will gain weight. If you eat fewer calories than you use, you will lose weight. Below are tables that give the number of calories needed each day. Look for your gender, age, and activity level. If you stick to this number, you should neither gain nor lose weight. Note that this is an estimated number of calories.* Your exact number may differ.
Women
Age in years | Low activity level (calories/day) | Moderate activity level (calories/day) | High activity level (calories/day) |
19 to 30 | 1,800–2,000 | 2,000–2,200 | 2,400 |
31 to 50 | 1,800 | 2,000 | 2,200 |
51 and older | 1,600 | 1,800 | 2,000–2,200 |
Men
Age in years | Low activity level (calories/day) | Moderate activity level (calories/day) | High activity level (calories/day) |
19 to 30 | 2,400–2,600 | 2,600–2,800 | 3,000 |
31 to 50 | 2,200–2,400 | 2,400–2,600 | 2,800–3,000 |
51 and older | 2,000–2,200 | 2,200–2,400 | 2,400–2,800 |
Activity Levels Defined
Low: Only light physical activity such as that done during typical daily life.
Moderate: Physical activity equal to walking about 1.5 to 3 miles a day at 3 to 4 miles per hour. PLUS, light physical activity done during typical daily life.
High: Physical activity equal to walking more than 3 miles a day at 3 to 4 miles per hour. PLUS, light physical activity done during typical daily life.
*From Dietary Guidelines for Americans, 2010, U.S. Department of Health and Human Services.