Eating the Right Number of Calories (2020-2025 Guidelines)
Calories are a measure of the energy you get from food and beverages. You will gain weight if you eat more calories than you use. You should lose weight if you eat fewer calories than you use. Below are tables that give the estimated number of calories needed each day. Look for your gender, age, and activity level. You should stay at your weight if you stick to this number. Note that this is an estimated number of calories.* Your exact number may be different.
Females
|
Age in years
|
Not active (calories/day)
|
Moderately active (calories/day)
|
Active (calories/day)
|
|
19 to 30
|
1,800–2,000
|
2,000–2,200
|
2,400
|
|
31 to 50
|
1,800
|
2,000
|
2,200
|
|
51 and older
|
1,600
|
1,800
|
2,000–2,200
|
Males
|
Age in years
|
Not active (calories/day)
|
Moderately active (calories/day)
|
Active (calories/day)
|
|
19 to 30
|
2,400–2,600
|
2,600–2,800
|
3,000
|
|
31 to 50
|
2,200–2,400
|
2,400–2,600
|
2,800–3,000
|
|
51 and older
|
2,000–2,200
|
2,200–2,400
|
2,400–2,800
|
Activity levels defined
-
Not active (sedentary). Only light physical activity. This means activity done during typical daily life.
-
Moderately active. Light physical activity done during typical daily life. But added to this physical activity equal to walking about 1.5 to 3 miles a day at 3 to 4 miles per hour.
-
Active. Light physical activity done during typical daily life. But added to this physical activity equal to walking more than 3 miles a day at 3 to 4 miles per hour.
* From Dietary Guidelines for Americans, 2020-2025, U.S. Department of Health and Human Services. The estimated levels for females don't include those who are pregnant or lactating. Ask your doctor about your nutrition needs during and after pregnancy.
Online Medical Reviewer:
Daphne Pierce-Smith RN MSN
Online Medical Reviewer:
Raymond Turley Jr PA-C
Online Medical Reviewer:
Shaziya Allarakha MD
Date Last Reviewed:
4/1/2025
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