Are you getting enough calories in your diet? First, it is paramount to determine how many calories are needed for different age groups, including children, teens, adults, and seniors. In addition, your recommended calorie intake is calculated depending on your level of physical activity.  The number of calories required per day to maintain a healthy physique is mostly determined by your degree of exercise.

People come in a variety of sizes and forms. Height, weight, muscle mass, amount of daily exercise, and gender all have a role in determining how many calories you require. In addition, weight fluctuates during one’s life. You may acquire weight early in life and then lose it, or you may gain weight later in life and then lose it. Height, on the other hand, remains rather consistent as you get older.


Calories are the units of measurement for the amount of heat necessary to raise the temperature of a litre of water by one degree. So, what exactly does that imply? Calories are a unit of energy measurement. The number of calories determines the energy stored in any food or drink.

When you ingest calories, they provide energy to your body. While your body performs typical processes like breathing and thinking, you’re continually burning calories. Physical activities burn calories as well.


  • Carbohydrates should account for 45–65 percent of your calories, proteins for 10–35 percent, and fat for 20–35 percent.
  • Adolescents’ caloric requirements are increased due to biological changes in the body.
  • Pregnant women require an additional 300 calories each day.
  • The Harris-Benedict and Katch-McArdle formulas can be used to calculate an individual’s calorie requirements.
  • To be healthy, eat meals high in calories yet low in fat. It aids in the maintenance of healthy body weight.
  • It will be tough to lose weight if you consume more calories than you require.
  • Nuts are calorie-dense. Protein, fiber, monopoly unsaturated fats, and other vitamins and minerals are all found in them.


It’s helpful to know how many calories you should eat every day if you’re aiming to lose, maintain, or gain weight. Your calorie consumption impacts  your weight loss goals, no matter what they are. The number of calories you eat vs. the number of calories you expend determines how much  you gain or lose.

It’s a little more difficult to figure out how many calories you burn. There are a lot of variables to consider in that calculation. Your resting metabolic rate is the number of calories you burn while you’re not doing anything, and it varies significantly from person to person. You must be in a negative energy balance to lose weight, which means you must burn more calories than you consume. The quantity of calories you burn during exercise is determined by factors like height and weight and the intensity of the workout. Some heart rate trackers count calories burnt during an exercise, albeit this information isn’t always reliable.


Gender, age, and height all influence calorie consumption. A person’s degree of activity is also essential. Remember  that these are simply estimates, and your precise requirements may differ from those listed.

The following are the activity levels that they employ:

  • Individuals that are sedentary do not engage in any physical exercise outside of their everyday responsibilities.
  • Individuals who are moderately active walk 1.5 to 3 miles per hour at a pace of 3 to 4 miles per hour.
  • Active people walk for over three miles at a speed of three to four miles per hour.

The below table gives a clear understanding of how much calories in a day based on their age and gender:

GenderAge(Years)SedentaryModerately ActiveActive
Female4-8 9-13 14-18 19-30 31-501,200 1,600 1,800 2,000 1,800 1,6001,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,8001,400-1,800 1,800-2,200 2,400 2,400 2,200 2,000-2,200
Male4-8 9-13 14-18 19-30 31-50 51+1,400 1,800 2,200 2,400 2,200 20001,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,4001,600-2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800


Calories are important. One of the most crucial aspects of maintaining good eating habits is understanding how many calories in a day should be consumed by you,  whether you are attempting to reduce weight or maintain a healthy lifestyle; that is true. You may gain weight if you consume more calories than your body burns. However, you must consume fewer calories than your body requires to maintain weight  to lose weight. You can lose weight by eating around 500 calories less each day than you require. However, it would help to determine how many calories your body requires  daily.

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By Chris Evans

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