How Proper calorie intake calories you need per day depends on cslorie you intame to All-natural remedieslose, or gain weight, Proper calorie intake well intakf various other factors, such as your sex, age, height, current weight, activity level, and metabolic health. The calculator will not work. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Community Health Needs Assessment.

Proper calorie intake -

Research shows that young adults who use calorie-tracking apps to monitor how many calories they consume may be more at risk for developing disordered eating patterns that could develop into eating disorders That said, for people who are not at risk for developing disordered eating habits, restricting how much you eat can be a successful weight loss strategy, at least in the short term However, eating too few calories may also slow your metabolism, making it harder to maintain weight loss in the long term 5.

Cutting calories too much may harm your health and make it harder to maintain weight loss. Although it may help you lose weight, eating calories or less a day does not provide enough energy or nutrients for most healthy adults.

The number of calories you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet. While some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly.

To gain muscle , you may have to increase your calorie needs by a few hundred calories per day. A sports dietitian can help you develop an appropriate plan The number of calories that you should eat at each meal or to reach a specific weight goal can differ.

How many calories you need per day depends on whether you want to maintain , lose, or gain weight, as well as various other factors, such as your sex, age, height, current weight, activity level, and metabolic health.

Many websites and apps can help you track your calorie intake. That said, working with a registered dietitian RD can also help you gain, maintain, or lose weight while ensuring that your nutrient needs are being met.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based How Many Calories Should You Eat Per Day to Lose Weight? Medically reviewed by Amy Richter, RD , Nutrition — By Rachael Ajmera, MS, RD and Kris Gunnars, BSc — Updated on October 30, Calculator Average needs Calorie basics Tips to eat fewer calories Weight loss tips Potential downsides FAQs Takeaway Your ideal calorie intake depends on things like age and activity level.

How do I calculate how many calories I need? How to use this calculator This calculator uses your age, size, sex, and activity level to estimate the number of calories you should eat per day to maintain your weight.

Was this helpful? Page last reviewed: 28 September Next review due: 28 September Home Common health questions Food and diet Back to Food and diet. What should my daily intake of calories be?

What are calories? Calories are a measure of how much energy food or drink contains. Calories and kilocalories The term calorie is commonly used as shorthand for kilocalorie. How many calories do I need? The amount of energy you need will depend on: your age — for example, growing children and teenagers may need more energy your lifestyle — for example, how active you are your size — your height and weight can affect how quickly you use energy Other factors can also affect how much energy you burn.

For men, the amount is slightly higher, ranging from 2, to 3, calories per day. If you are somewhat sedentary or older, your calorie needs are likely toward the bottom of the range.

You may be closer to the top if you are fairly physically active, pregnant, or breastfeeding. Calorie intake recommendations for teens vary based on age, sex, and activity level.

A year-old girl's recommended intake ranges from 1, to 2, calories daily, with a 2, to 2, recommended intake for a year-old boy.

These amounts increase slightly in the later teen years. The range for girls aged 14 to 18 is 1, calories per day to 2, The recommended calorie intake for boys in this same age range is somewhere between 2, and 3, calories.

Children between the ages of 2 and 3 need between 1, and 1, calories daily. Where they fall in this range depends on how active they are. At 4 to 8 years of age, the range starts at 1, calories daily and increases to 1, calories for girls and 2, calories for boys.

At 9 to 13 years, the calorie range is 1, to 2, calories per day for girls and 1, to 2, calories daily for boys. Infants and young children are generally good at self-regulating their calorie intake, so it may be more helpful to ensure they have a balanced diet versus watching how many calories they consume.

As the recommended calorie intake guidelines suggest, the number of calories you need per day can vary based on various factors.

Among them are:. Additional factors that can affect how many calories your body uses for energy, thus also impacting how many you should consume, include your hormones, some medications such as steroids and some diabetes medicines , and your overall health.

The Nutrition Facts label on foods provides information based on a 2, calorie per day diet. But people can have different calorie needs. Determining your individual needs can help you maintain a healthy weight.

Whether your goal is to lose weight, gain weight, or maintain your current weight , an online calculator or calorie counter app can help. The calculator uses your sex, weight, height, and age to determine the number of calories you need to fuel your body for daily activity.

Then it adds the calories needed to gain weight or subtracts the calories required to help you lose weight. It can figure out how many calories you should eat to maintain weight as well.

Inputting accurate information can help determine your daily caloric needs. If you're unsure how active you are during the day, keep an activity journal for a week or look at data from your fitness tracker to get a quick estimate.

Next, the calculator will ask you about your goals. It's important to be realistic during this step. Try to set goals that you believe are attainable. Once you reach your goal, you can always set a new one. If you are trying to lose weight, a healthy rate of weight loss is 0. If you are trying to gain weight , adding 1 to 2 pounds per week is a healthy goal.

After entering your information into the calorie calculator, you'll receive a daily calorie goal. This is the number of calories you should eat daily to reach your desired weight in the set time frame.

If weight loss is your goal, a calorie deficit is factored into your recommended daily caloric intake. A calorie deficit is simply an energy shortfall—consuming fewer calories than you use—so your body burns stored fat excess weight for fuel.

You can create a calorie deficit by eating less than your body needs. You can also burn extra calories by increasing your physical activity. Combining the two a balanced diet and exercise is a healthy strategy for losing weight.

While it may be tempting to restrict your calorie intake dramatically, a very low-calorie diet fewer than to calories per day can backfire.

You should only do so with a healthcare provider's supervision to ensure that the diet meets your nutritional needs. If you are trying to gain weight, your daily calorie goal will include a calorie surplus. The key to making this gain healthy involves following a few simple guidelines:.

We've tried, tested, and reviewed the best protein shakes. If you're in the market for an activity tracker, explore which option may be best for you.

Several pieces of research have sought the best ways to maintain one's current weight, especially after successful weight loss.

Many of these studies report that results are mixed as to what strategies may work best. However, many of these studies did find that following a higher-protein diet might help with weight maintenance.

A diet rich in omega-3 fatty acids and polyphenols was also suggested as an effective approach to sustaining a healthy weight. You can eat whatever you want and lose weight if you stay within your calorie range.

That said, it might be hard to stay in this range if you don't eat nutritious foods. Plus, empty-calorie foods don't provide your body with the nutrients you need to live an active life. And when you eat less nutritious foods, you're likely to get hungry more often and overeat.

Conversely, nutritious foods help you to feel strong, energized, and satiated.

Ontake research shows Healthy weight control risk Proper calorie intake infection from Proper calorie intake biopsies. Discrimination at work is linked to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? Eat less, exercise more. If only it were that simple!

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weight loss calorie calculator Shereen Lehman, MS, is a former Revolutionizing weight loss supplements for Verywell Delicious chia seed snacks and Reuters Health. Revolutionizing weight loss supplements a intakd journalist who writes about healthy eating intke offers calore advice for regular people. Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Knowing how many calories you need to consume each day may be helpful for losing, gaining, or maintaining weight.