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.
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.
How Many Calories Should I Eat I found that according to the US Department of Health and Human Services in the Dietary Guidelines for Americans inside of My Pyramide published by USDA, 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
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:
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
How can you meet your daily calorie target?
One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. The nutrition labels on all packaged foods and beverages provide calories per serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the servingsizes. Many recipes published in cookbooks, newspapers, and magazines provide similar information. Focus on meeting food group needs with nutrient and beverages, and stay within calorie limits.
Some people focus on reducing the fat in their eating plan because, at 9 calories per gram, fat by weight contains more than twice as many calories as carbohydrates or proteins (4 calories per gram). By substituting lean cuts of meat for fatty ones, avoiding high-fat packaged foods and snacks, and refraining from fat-rich products such as butter and partially hydrogenated fats, you can cut out dozens or even hundreds of calories per day.
The Dietary USDA Guidelines include recommendations for food groups—vegetables, fruits, grains, dairy, and protein foods— eaten at an appropriate calorie level and in forms with limited amounts of added sugars, saturated fat, and sodium. Science shows that these same core elements of a healthy dietary pattern are consistent across each life stage.
