How Many Calories Should I Eat

The number of calories that you should eat depends of your weight, age, height, your activity levels and whether you are trying to lose, maintain or gain weight.
You need balance the calories that you take each day in the diet with the calories that you expend each day.Get the Free stuff from Qualityhealth.com. Coupons, Discounts, samples and special offers products, including Free Samples

This calculator estimates the number of calories you should consume each day to maintain, increase, or decrease your weight based upon your gender, height, weight, age, and activity level. This calculator also provides a breakdown of calories and grams required from carbohydrates, fats, and proteins.

Enjoy this calories calculator and check about the calories that you should eat every day.


Check out your daily caloric needs for your goal weight.


How many calories should I eat? I found that according to the US Department of Agriculture inside of My Pyramide, they recommended the follow number of calories per day that you should eat:

For a person who practices 30 minutes or less of moderate physical activity, the number of calories that they should eat is:

Children--------2-3 years old 1000 calories
Children--------4-8 years old 1200-1400 calories
Girls-------------9-13 years old 1600 calories
Boys------------9-13 years old 1800 calories
Girls------------14-18 years old 1800 calories
Boys-----------14-18 years old 2200 calories
Females-------19-30 years old 2000 calories
Males----------19-30 years old 2400 calories
Females-------31-50 years old 1800 calories
Males----------31-50 years old 2200 calories
Females-------51+ years old 1600 calories
Males----------51+ years old 2000 calories

For a person who practices 30 minutes to at least 60 minutes or more of moderate physical activity, the number of calories that they should eat is:

Children--------2-3 years old 1000-1400 calories
Children--------4-8 years old 1400-1800 calories
Girls-------------9-13 years old 1600-2200 calories
Boys-------------9-13 years old 1800-2600 calories
Girls------------14-18 years old 2000-2400 calories
Boys------------14-18 years old 2400-3200 calories
Females-------19-30 years old 2000-2400 calories
Males----------19-30 years old 2600-3000 calories
Females-------31-50 years old 2000-2200 calories
Males----------31-50 years old 2400-3000 calories
Females-------50+ years old 1800-2200 calories
Males----------50+ years old 2200-2800 calories

Being overweight, eating poorly, and being physically inactive all increase your risk for high blood pressure, heart disease, stroke, diabetes, and some forms of cancer. Other factors affecting your disease risk include your family and medical history, and lifestyle factors such as whether you smoke or drink too much alcohol.

You need to start calculating how much calories your taking in, so keep a diary of what you eat over a week. Write down the amount of calories your eating at the end of the 7 day week and look at what types of foods you are consuming. If you have too many junk foods in there then its time to cut it out and get eating some whole foods full of healthy nutrition.

Remember you are what you eat.

How many calories should I eat? to maintain a healthy body.

Eat healthier without missing those extra calories here some tips:

-Start by making a few small changes and resolve to keep making small changes until your efforts have snowballed into a new way of eating. Keep a food diary for a week or two, then look at it carefully for things that you can change and check always the calories. You could decide to choose the five highest fat things you ate in the past week and look for healthier substitutes for each of them.

-There are just so many different things with so few calories and high nutrition. But to get the most benefits, you should go for as many different colors as you can find.

-Veggies fill you up with few calories and are packed with the vitamins and minerals. If fresh veggies just aren’t in your time schedule, go for frozen then canned.

-One relatively painless strategy is to change to healthier cooking oils and spreads. Olive and canola oil work well as basic cooking oils.

-Read the labels on margarine and spreads carefully and choose one with no trans fats.

-Try to eat at home more often, where you have more control over what you eat and how foods are prepared. Learning to cook is a valuable life skill and the time spent cooking and eating as a family can create happy memories related to healthy eating.

-Drink at least eight, 8-ounce glasses of water a day.
-Build your own healthy environment and set some ground rules. If there are foods hard to resist, don’t bring them into the house.

-Do exercises three times a week. If just starting out, do 20 minutes of cardio and build from there, working up to at least 30 minutes of cardiovascular exercise no less than three times a week. For best results, exercising first thing in the morning on an empty stomach because you’re burning stored fat.

-Find a balance with good nutrition and exercise

In a world brimming with unlimited food choices we have to take responsibility for our diet. Consistently making sound choices can help keep us healthy. There’s no shortage of delicious and healthy foods to fuel our busy lives. It’s up to us to take control of what we eat.

How many calories should I eat?
Maybe you are eating a lot of foods but no getting the nutrients that you need for a healthy diet and maybe you are not making enough physical activities for burn the extra calories.
You need know how many calories you should eat every day to help increase your chances of a longer life.
You need to balance the calories that you take in each day with the calories that you expend each day.

How many calories should I eat to lose weight?

The first thing you need to do for lose weight is determinate the calories that you need a day.
The second is begin cut down the extra calories means change your diet and make exercises for burn these extra calories.
You need cut down 500 calories a day to lose 1 pound a week or 1,000 calories a day to lose 2 pounds a week (1 and 2 pounds a week is considered safe rate to lose weight).

It 's important to understand the connection between the calories your body takes in (through the foods you eat and the beverages you drink) and the calories your body uses (through normal body functions, daily activities, and physical activity).

You need check if you are eating food with the calories that you need per day, you can find this answer in the post how many calories you should I eat? in this site, after you find the exact number of calories that you should eat, if you need 1500 calories per day and you are eating 5000 calories per day, you need burn 3500 calories.

This translate in burns 500 calories a day to lose 1 pound a week or 1,000 calories a day to lose 2 pounds a week , you can cut down the intake of 500 calories a day or burn with exercises this 500 extra calories or just eating 250 calories fewer a day and burn 250 calories with exercises or being more active. (Your doctor can help you determine what kind of exercise program is right for you)change your diet and make exercises for burn these extra calories, you need make physically active, at a moderate intensity at least 30 minutes most days of the week.

Choose the most nutritionally rich foods you can from each food group each day – those packed with vitamins, minerals, fiber, and other nutrients, but lower in calories. Pick foods like fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products more often.

This calculator will calculate your BMR (Basal Metabolic Rate). Your BMR, is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions. If your are going for a diet to lose weight then you can start here.

Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories consumed (from foods) must be balanced by the calories used (in normal body functions, daily activities, and physical activity)

Inappropiate dieting can lead to rebound weight gain.Diet that are excessively low in calories are considered dangerous and do not result in healthful weight loss. A more desirable method of weight reduction is one that is moderate in calories and that encourages routine exercise.
Children and young adults should not limit calories below the Recommended Daily Allowance because they require a certain amount of calories for growth and development.

Some Practical

Advice on How to Lose Weight:

-Exercise. To prevent or minimize any drop in metabolism from eating fewer calories, exercise is your best friend.
-Set realistic goals. Depending on where you start, losing a couple pounds a month is healthy. Twenty one pounds in a month is probably not.
-Eat a healthy. Make sure those meals consist mainly of fruits, vegetables, lean meats, whole grains, and healthy fats.
-Eat proteins that you can find in the fish, nuts, seeds, etc Prefer boiled, grilled, roasted, poached, broiled meat, poultry, or fish instead of frying. Include adequate fiber inyour diet. Fiber often makes you feel full without having to eat excess calories.
-Eat calcium, potassium, iron and vitamin A.
-Don't eat too few calories. This can cause your body to go into starvation mode and drop your metabolism way down.
-Limit your sugar water intake. By reducing soda ,you'd be amazed at the number of calories you can cut out of your diet. Limit the salt.
-You should eat lower cholesterol food, low saturated fat and low fat: because too much cholesterol in the blood
-Avoid alcohol, or drink in moderation.

How many calories should I eat?

Am I overweight?

You can find out if you're overweight or obese by figuring out your body mass index (BMI).
BMI: is a number calculated from person’s weight and height. BMI provides a reliable indicator of body fatness and is used to screen for weight categories that may lead to health problems.
Women with a BMI of 25 to 29.9 are considered overweight, whereas women with a BMI of 30 or more are considered obese.
All adults (aged 18 years or older) who have a BMI of 25 or more are considered at risk for premature death and disability from being overweight or obese.

Body Mass Index (BMI) Calculator is a great tool to determine when extra pounds translate into health risks. BMI is a measure which takes into account a person’s weight and height to gauge total body fat in adults.


BMI Calculator for Child and Teen from the Department of Health and Human Services Click Here


BMI Calculator for adults from the Department of Health and Human Services Click Here


You need have a healthy diet and physical activity because these will help your health, your diet is the key factor that affects your weight. Having a healthy weight for your height is important. Being overweight or obese increases your risk of heart disease, type 2 diabetes, high blood pressure, stroke, breathing problems, arthritis, gallbladder disease and some cancers

Calculate your body mass index (BMI) to assess your weight status and health risk level.

How many calories from fat should I eat ?

It is important know the limits of fat calories; too much fat in your diet can cause many problems to your health.
Someone who needs about 2000 calories a day should be eating NO MORE than 65 grams of fat a day on average.
Here there is an easy way to know how much fat you should eat:

- Take the number of calories that you eat each day and multiply it by 30 percent (0.3)
2000 calories x 0.30 = 600 calories from fat

- Divide your answer by 9 because 9 is the number of calories in each gram of fat.

600 / 9 = 65 grams this is the number of grams of fat that you can eat


How many calories of saturated fat I should eat?

-You need eat no more that 10 % of calories from saturated fat (chocolate, butter, meat, ice cream….). Saturated fat increased levels of risk for heart disease. A low fat or fat free diet will help you loose weight and give you a better quality of life.

You can use this book to plan healthy balanced meals and learn how many calories you should eat Click Here!

To maintain a balanced eating routine, you need to know where your daily calories should come from. Enter your gender and your daily calorie intake and this calculator will show you how many of your daily calories should come from fat, protein, fiber, sugars, and total carbohydrates.

How many calories does physical activity use?

It is very important know how many calories you are burning for determinated exercise. If you practice regular physical activity that can help you control your weight by burning calories, when you burn more calories than you eat each day, you will lose weight.

The execises will increase your energy, boost your mood and will make you feel good.
Reduce stress and help you relax.
Makes your muscle stronger.
Fortifies your bones and muscles.

Will help you look better, when you burned calories and look more tone then people who don’t practice sports.
Will help you sleep better.
Health benefits: helps lower cholesterol and blood pressure. And reduce the risk of cardiovascular disease.

Exercise is an essential component to your weight loss program. Assess your exercise-burned calories. Check this calories exercise calculator and don't be overweight.

Calories in food

Which foods should I eat to have a better quality of life? (How many calories should I eat)

Naturally, different foods provide different amounts of calories. Some foods, such as ice-cream, have many calories; while others, like leafy vegetables, have few.

Choose a variety of whole grains:

-Change whole-grain products over refined products, such as whole-wheat bread instead of white bread.

-Whole grain contains the entire grain Kernel (endosperm, germ and bran). Refined grains have been milled (the germ and the bran are removed).Whole grains provide vitamins, carbohydrates, fiber and minerals. And you can prepare your own whole wheat bread in your house.

- A lot fruit: Eat a variety of fruits fresh, frozen, canned or dry. Keep a bowl of washed, whole fruit in the kitchen, ready to eat.

-Increase intakes of vegetables and fruits: Select vegetables such broccoli, carrots, green beans, cabbage, soybeans, sweet potatoes, spinach, lentils, kidney beans, garbanzo beans and split peas.

-Important too is the protein: You find protein in the fish, nuts, seeds, and peas. Prefer boiled, grilled, roasted, poached, broiled meat, poultry, or fish instead of frying. Drain off any fat that appears during cooking.

-Don't forget the calcium: Calcium is important every day. You can find in milk, yogurt and cheese. You can include low-fat and fat-free milk as a beverage at meals.

-Don’t forget: Potassium, Iron, and vitamins A.Choose a little of: Choose and prepare beverages and foods with a little of sugar and salt.

-Always tray prepare healthy food low in trans fats and saturated fats.

-You should eat lower cholesterol food, low saturated fat and low fat: because too much cholesterol in the blood can clog your arteries and increase your risk of stroke and heart disease.

-Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day.

-Balance the food you eat with physical activity like walk at least 30 minutes a day

-You can use the Nutrition Facts Section information on the labels when you buy food.

Assess your daily food intake calories and compare it to your calorie goal.


how many calories should I eat?