We all know that the food we eat contains calories and you might wonder if it’s worthwhile to count how many you consume each day. But how do you know what number to aim for? It all depends on a range of factors, including your activity levels, current weight and whether you are hoping to lose, maintain or add to that number.
“It can be very challenging to calculate how many calories you need in a day,” says Kelly Struck, RD, registered dietitian at Atlantic Health System. “However, keeping track of your daily nutrition intake, including calories, can be a great step toward meeting your weight and fitness goals.”
What is a Calorie and How Many do you Need?
Struck explains that a calorie is a unit of energy. Nutrition facts labels on food packages include the number of calories per serving in bold print. Struck explains that understanding serving sizes is important so you can accurately assess your current calorie intake. If you eat 1 cup of cereal and the serving size is ½ cup, the calories for your portion are doubled.
Nutrition facts labels are based on the guideline that most American adults need roughly 2,000 calories per day. However, Struck says that number is not one-size-fits-all.
“The idea that we need 2,000 calories per day is a generalization, and sometimes a person’s needs are nowhere near that number,” says Struck. “I’ve seen instances where someone is off that target by around 600 calories per day.”
Because the calculations used to determine an individual’s calorie intake are so complex, she recommends using online tools such as MyPlate to help find your magic number.
“Your calorie needs are determined by many factors, including your age, gender, activity levels, weight goals and even the ambient temperature,” says Struck. “Online tools and charts are generally accurate and easy to navigate.”
The Dietary Guidelines for Americans has an easy-to-read chart that gives rough estimates for daily calorie intake for both women and men, which factor in age and activity levels.
Calorie Needs for Women
Age | Calories (Sedentary) | Calories (Moderately Active) | Calories (Active) |
21-25 | 2,000 | 2,200 | 2,400 |
26-30 | 1,800 | 2,000 | 2,400 |
31-50 | 1,800 | 2,000 | 2,200 |
51-60 | 1,600 | 1,800 | 2,200 |
61 & up | 1,600 | 1,800 | 2,000 |
Source: Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion.
Calorie Needs for Men
Age | Calories (Sedentary) | Calories (Moderately Active) | Calories (Active) |
21-25 | 2,400 | 2,800 | 3,000 |
26-35 | 2,400 | 2,600 | 3,000 |
36-40 | 2,400 | 2,600 | 2,800 |
41-45 | 2,200 | 2,600 | 2,800 |
46-55 | 2,200 | 2,400 | 2,800 |
56-60 | 2,200 | 2,400 | 2,600 |
61-65 | 2,000 | 2,400 | 2,600 |
66-75 | 2,000 | 2,200 | 2,600 |
76 & up | 2,000 | 2,200 | 2,400 |
Source: Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion.
Not All Calories are Created Equal
Almost everyone has heard about empty calories, which refers to food that has no real nutritional value. This includes foods that are high in refined sugars and carbohydrates that don’t fill you up but can contain as many calories as a meal.
“Blended coffees, soda and smoothies can contain large amounts of hidden calories and sugar,” says Struck. “I often caution people to limit how often they drink their calories. Ideally, calories will provide nutritional value that includes vitamins, minerals, protein, healthy fats or fiber, all of which help keep us feeling full.”
Using Calories to Change or Maintain Your Weight
Counting calories can play an important role in achieving your goals for weight and wellness. While adjusting the number of calories you eat each day can help you to lose or gain weight, it’s best to avoid extremes says Struck. She explains “dramatically reducing or increasing your calorie intake can have negative consequences.”
Highly restrictive diets can often backfire, compromise nutritional intake and might not be sustainable over time. Because a pound of fat is equal to 3,500 calories, Struck says that recommendations for gradual weight loss often start with limiting calorie intake by about 500 calories per day. Struck also recommends that you slow down while eating, use a smaller plate for your meal, chew your food thoroughly, hold your utensil with your non-dominant hand and set it down between bites to control your portions and pay attention to how full you are.
For people hoping to gain weight, eating an additional 500 calories each day may help with gradual weight gain. Of course, other factors including genetics, hormones and metabolism can impact your weight. Unfortunately, restricting or adding calories doesn’t always lead to the weight gain or loss we want to see, which is why it can be such a frustrating process for many people.
No matter what your calorie goals are, it’s important to eat healthful, satisfying meals that leave you feeling energized and ready to tackle whatever the day brings. Sruck says that counting calories is not for everyone. Prioritizing nutrient-dense foods can be an another method to achieve your goals in a way that works with your lifestyle and maintain a positive relationship with food.
“I always encourage people to enjoy their meals and take the time to savor their food and the flavors as they eat,” says Struck. “You should check in with yourself while eating to take stock of how full you feel and let that guide how much or how little you eat.”
Be Proactive About Your Health
To stay safe and healthy, it's good to have a primary care provider who knows and understands your health history and wellness goals.