What Is the Recommended Caloric Daily Intake?

The number of calories that you need to eat every day is affected by your level of exercise and your age. A woman who is very active can eat more calories than an inactive woman, and a younger woman can eat more calories than an older woman.

Men

• To maintain his weight, a man between age 19 and 30 needs between 2,400 and 3,000 calories a day. He should eat 2,400 calories if he's inactive and up to 3,000 if he exercises every day. An inactive man between 30 and 51 should eat 2,200 calories a day, and an active man in this age range should eat between 2,800 and 3,000 calories a day. A man older than 51 years who doesn't exercise should eat 2,000 calories a day, while an active man older than 51 should eat between 2,400 and 2,800 calories.

Women

• An inactive woman between 19 and 30 needs 2,000 calories a day to maintain her weight. An active woman in this age range should eat 2,400 calories a day. An inactive woman between 30 and 51 should eat 1,800 calories a day, and an active woman in this age range should eat 2,200 calories a day. A woman older than 51 years who doesn't exercise should eat 1,600 calories a day, while an active woman older than 51 should eat between 2,000 and 2,200 calories.

To Lose Weight

• A man or woman trying to lose weight should reduce these recommended calorie amounts by 500 calories a day, in addition to adding daily exercise.

To Gain Weight

• Add 500 calories a day per pound that you are trying to gain per week. For example, a man trying to gain 1 lb. a week should add 500 calories a day, while a man who is trying to gain 2 lbs. in a week should add 1,000 extra calories per day.