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How many calories should I eat a day?

Calories are a metric for how much energy is contained in a food or beverage. The following things influence the amount of energy you’ll need:

  • Age – teenagers and developing children, for example, may require more energy.
  • Your lifestyle, such as how active you are.

Size – your height and weight have an impact on how quickly you use energy.

Other things can have an impact on how much energy you expend. Consider the case below:

  • Thyroid hormones, for example, are hormones that are produced by the thyroid gland (chemicals generated by the body).
  • Glucocorticoids are a type of steroid that is used to reduce inflammation.
  • Your current health situation.

The number of calories we consume is determined by the type and amount of food we consume. The quantity of calories in a food is a decisive factor for many persons on a weight-loss programme when selecting whether or not to eat it.

Recommended calorie intake for various age groups:


Among the children:

Between 1,000 and 1,400 calories per day are required for children between the ages of 2 and 3. Depending on how active they are, they fall anywhere in this spectrum.

The daily caloric intake ranges from 1,200 to 1,800 calories for girls and 2,000 calories for boys between the ages of four and eight. Girls consume 1,400 to 2,200 calories per day between the ages of 9 and 13, whereas boys consume 1,600 to 2,600 calories per day.

Among the teenagers:

Calorie consumption guidelines for teenagers vary depending on their age, gender, and amount of exercise. A 13-year-old girl’s recommended daily calorie consumption ranges from 1,600 to 2,200 calories, while a 13-year-old boy’s recommended daily calorie intake ranges from 2,000 to 2,600 calories.

In later adolescence, these figures rise slightly. The daily calorie range for girls aged 14 to 18 is 1,800 to 2,400. The recommended calorie intake for males in this age group is between 2,000 and 3,200 calories.

Among the adults:

Adult women should consume 1,600 to 2,400 calories per day, depending on their height and weight.Men consume somewhat more calories, ranging from 2,200 to 3,200 calories per day.

Calories to loose weight:

The normal woman should consume approximately 1,500 calories per day to shed one pound per week and 2,000 calories per day to maintain her weight. The average man requires 2,000 calories per day to lose one pound per week and 2,500 calories per day to maintain his weight.

Calories to gain weight:

To acquire weight, you must consume more calories than your body burns. If you want to gain weight slowly, aim for 300–500 calories per day above your maintenance level, or 700–1,000 calories if you want to gain weight quickly.

The Calorie Calculator can be used to figure out how many calories a person needs each day. This calculator can also provide some easy weight-gain or weight-loss advice.

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