In fact, cutting a child’s calorie intake may increase their risk of nutritional deficiencies, slow growth, and foster an unhealthy relationship with food or an eating disorder ( 8). However, keep in mind that there’s typically no need to count calories for growing children and teens. A 3-year-old child might need only 1,200 calories, but a teenager can require closer to 3,000 calories ( 7). WomenĬhildren have widely varying calorie needs based on their age, size, and activity level.Įnergy needs for children and teens vary based on their sex and age. Department of Agriculture’s (USDA’s) 2020–2025 Dietary Guidelines for Americans ( 7).
Here’s a closer look at how many calories you should eat, based on recommendations from the U.S. It likewise results in metabolic changes that make long-term weight maintenance difficult ( 5, 6). This is why many experts recommend small calorie reductions to promote sustainable weight loss.įor example, many fad diets recommend restricting your calorie intake to around 1,000–1,200 calories per day, which is not enough for most healthy adults.Ĭutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. The most important part of any weight loss plan is sustainability. Still, it’s important to ensure that you’re eating enough calories to provide your body with the nutrients it needs, even if you’re trying to lose weight. Some people choose to combine the two, eating a little less while being more physically active ( 4). When trying to lose weight, it’s important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others. How many calories should you eat on average? It utilizes population data, as well as other factors, including genetics, medications, and lean body mass, that affect your calorie needs ( 2, 3). The calculator is based on the Mifflin-St Jeor equation and can provide an estimate of your calorie needs.
#FOOD CALORIES CALCULATOR HOW TO#
However, figuring out exactly how many calories you should eat can be tricky, as it depends on a variety of factors, including your age, sex, size, and activity level.īelow is a simple scientific calorie calculator, along with 5 evidence-based tips on how to sustainably reduce your calorie intake.Įnter your details in the calculator below to figure out how many calories you should be eating per day to either maintain or lose weight. Reducing the number of calories you eat per day can be an effective weight loss method ( 1).
Most women need 1,600–2,400 daily calories to maintain their weight. Your recommended calorie intake depends on various factors, like age and activity level.
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