Daily calorie intake varies from person to person and depends on various factors such as age, gender, weight, height, activity level and personal goals. But how many calories should I consume on average every day to stay healthy?
Calculate calorie requirements
You can use various methods to determine your daily calorie needs. The most common are the basal metabolic rate and the total metabolic rate. Basal metabolic rate is the amount of calories your body needs at rest to maintain vital functions such as breathing, heartbeat and brain function. The total metabolic rate consists of the basal metabolic rate and the calories burned through physical activity.
Average calorie recommendations by gender and age group
The general recommendations can serve as a guide:
Women:
- 19-30 years: 2,000 to 2,400 calories per day
- 31-50 years: 1,800 to 2,200 calories per day
- 51 and older: 1,600 to 2,000 calories per day
Men:
- 19-30 years: 2,400 to 3,000 calories per day
- 31-50 years: 2,200 to 3,000 calories per day
- 51 and older: 2,000 to 2,800 calories per day
These recommendations vary depending on your activity level:
- Little active(less than 30 minutes of moderate physical activity daily): lower limit of the specified calorie ranges.
- Moderately active(30 to 60 minutes of moderate physical activity daily): middle limit of the specified calorie ranges.
- Active(more than 60 minutes of moderate physical activity daily): upper limit of the specified calorie ranges.
However, these numbers are variable. For example, an active man needs more calories than a man who sits more. It’s similar with women. Sport, work and personal goals play a big role here.
Calorie needs for specific goals
If you want to lose weight, you should plan a calorie deficit. This means that you consume fewer calories than your body uses. A healthy calorie deficit is around 500 calories per day. This way you can lose around 0.5 kilograms per week. Conversely, a calorie surplus can promote muscle building.
The distribution of nutrients is also crucial
In addition to the amount of calories, the composition of your diet is also important. Make sure you eat a balanced diet and get enough proteins, fats and carbohydrates. Protein is particularly important for building muscle and maintaining muscle mass. Fats are essential for many bodily functions and carbohydrates are the main source of energy for your workouts and daily activities.
