Dish Diet™
daily calorie intake
How Much Food is Enough?
Daily Calories Needed
How many calories per day should you eat to maintain a healthy weight? How many calories to lose weight? Well, that depends on your age, gender, and whether you are active or sedentary.
Use the daily calorie intake table below to find out the daily calories needed based on your age and lifestyle. Once you find your daily calorie intake, look at the sample menus to get an idea of how much food that really is. (It's probably less than you think!) And, if you are on a diet, you must reduce those calories to lose weight.
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MALES - Calories Needed
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FEMALES - Calories Needed
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Age
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Sedentary
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Mod. active
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Active
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Age
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Sedentary
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Mod. active
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Active
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| 2 | 1000 | 1000 | 1000 | 2 | 1000 | 1000 | 1000 | |||
| 3 | 1000 | 1400 | 1400 | 3 | 1000 | 1200 | 1400 | |||
| 4 | 1200 | 1400 | 1600 | 4 | 1200 | 1400 | 1400 | |||
| 5 | 1200 | 1400 | 1600 | 5 | 1200 | 1400 | 1600 | |||
| 6 | 1400 | 1600 | 1800 | 6 | 1200 | 1400 | 1600 | |||
| 7 | 1400 | 1600 | 1800 | 7 | 1200 | 1600 | 1800 | |||
| 8 | 1400 | 1600 | 2000 | 8 | 1400 | 1600 | 1800 | |||
| 9 | 1600 | 1800 | 2000 | 9 | 1400 | 1600 | 1800 | |||
| 10 | 1600 | 1800 | 2200 | 10 | 1400 | 1800 | 2000 | |||
| 11 | 1800 | 2000 | 2200 | 11 | 1600 | 1800 | 2000 | |||
| 12 | 1800 | 2200 | 2400 | 12 | 1600 | 2000 | 2200 | |||
| 13 | 2000 | 2200 | 2600 | 13 | 1600 | 2000 | 2200 | |||
| 14 | 2000 | 2400 | 2800 | 14 | 1800 | 2000 | 2400 | |||
| 15 | 2200 | 2600 | 3000 | 15 | 1800 | 2000 | 2400 | |||
| 16 | 2400 | 2800 | 3200 | 16 | 1800 | 2000 | 2400 | |||
| 17 | 2400 | 2800 | 3200 | 17 | 1800 | 2000 | 2400 | |||
| 18 | 2400 | 2800 | 3200 | 18 | 1800 | 2000 | 2400 | |||
| 19-20 | 2600 | 2800 | 3000 | 19-20 | 2000 | 2200 | 2400 | |||
| 21-25 | 2400 | 2800 | 3000 | 21-25 | 2000 | 2200 | 2400 | |||
| 26-30 | 2400 | 2600 | 3000 | 26-30 | 1800 | 2000 | 2400 | |||
| 31-35 | 2400 | 2600 | 3000 | 31-35 | 1800 | 2000 | 2200 | |||
| 36-40 | 2400 | 2600 | 2800 | 36-40 | 1800 | 2000 | 2200 | |||
| 41-45 | 2200 | 2600 | 2800 | 41-45 | 1800 | 2000 | 2200 | |||
| 46-50 | 2200 | 2400 | 2800 | 46-50 | 1800 | 2000 | 2200 | |||
| 51-55 | 2200 | 2400 | 2800 | 51-55 | 1600 | 1800 | 2200 | |||
| 56-60 | 2200 | 2400 | 2600 | 56-60 | 1600 | 1800 | 2200 | |||
| 61-65 | 2000 | 2400 | 2600 | 61-65 | 1600 | 1800 | 2000 | |||
| 66-70 | 2000 | 2200 | 2600 | 66-70 | 1600 | 1800 | 2000 | |||
| 71-75 | 2000 | 2200 | 2600 | 71-75 | 1600 | 1800 | 2000 | |||
| 76 and up | 2000 | 2000 | 2400 | 76 and up | 1600 | 1800 | 2000 | |||
The calories needed per day to maintain a healthy weight are based on your activity level. (These activities are in addition to your normal daily activities.)
Sedentary: less than 30 minutes/day of moderate physical activity.
Mod. Active: Between 30 and 60 minutes/day of moderate physical activity.
Active: 60 or more minutes/day of moderate physical activity.
You should increase your activity level and reduce calories to lose weight.
Note: The information in this table comes from USDA (United States Department of Agriculture) and the Institute of Medicine Dietary Reference Intakes Macro Nutrients Report, 2002. Your calories needed may differ.
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