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Daily Requirements for Food & Calories

Food and calories recommendations developed by the United States Department of Agriculture (USDA) are based on research for maintaining a healthy weight and healthy lifestyle. Daily calorie recommendations vary between individuals and are based on gender, weight, and activity level. Recommendations on specific food types are more general and can be applied across genders, age groups, and activity levels.

  1. Calories

    • The total number of calories a person needs per day varies according to age, gender, height, weight, and physical activity level. The USDA recommends an intake of 2,400 to 2,600 calories per day for adult males ages 18-65 and 1,800 to 2,000 calories per day for adult females of the same age range. Those with a sedentary lifestyle require less caloric intake while more active lifestyles require more intake. Adults males above 65 should intake about 2,000 to 2,600 calories based on activity level and females above 65 should intake 1,600 to 2,000 calories. Adults above 65 require less calories per day because the basal metabolic rate generally slows as we age.

    Grains

    • The grains food group is composed of whole grains and refined grains. You want to be sure to incorporate at least 3 ounces of whole grains into your daily intake. Whole grains include whole wheat, cracked wheat, oatmeal, and brown rice.

    Vegetables

    • Adults should consume 2 to 3 cups of vegetables per day. Your goal should be to eat more dark green vegetables such as broccoli, greens, and spinach and to eat more orange vegetables such as squash, carrots, and sweet potatoes.

    Fruits

    • Your daily intake of fruit should be 1 1/2 to 2 cups. Remember, limit fruit juices as they can be high in sugars.

    Milk Products

    • Be sure to get your daily dose of calcium by consuming milk products. It is recommended that you consume 3 cups of milk products per day. Choose options that are low-fat or fat-free and if you are lactose intolerant, buy lactose free products.

    Meat and Beans

    • Meat and beans are a good source of protein. Choose meats that are lean or low-fat (or contain healthy fat) such as poultry or fish. Adults should consume 5.5 to 6 ounces of meat and beans per day.

    Oils

    • Oil and fat consumption should be kept to a minimum and most of this intake should come from nuts, fish, and vegetable oils. Healthy adults should only consume up to about 6 teaspoons of oils per day.

    Eat Less

    • In order to maintain a healthy diet it is important that you limit consumption of certain nutritional components.

      Limits sodium intake to less than 2,300 mg per day and less than 1,500 mg if you are 51 or older, African American, have high blood pressure, diabetes, or chronic kidney disease. Consume less than 10 percent of calories from saturated fat. Consume less than 300 mg of cholesterol daily. Limit refined grains and trans fats as much as possible. Only consume alcohol in moderation, which is up to one drink per day for women and two drinks per day for men.

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