How Many Calories Do You Need Daily?

Daily caloric needs are highly dependent on age, gender, current weight, height and activity level. Individual variations in metabolism make calculating calorie requirements even more challenging; however, there are a few simple ways to help estimate daily calorie needs. The easiest way to determine if daily calorie consumption is appropriate is to keep an eye on the scale and monitor body weight.

Determine Ideal Body Weight

Before calorie needs can be calculated, it's important to determine if a person's current weight is desirable based on his height. According to MedlinePlus, a quick way to estimate ideal body weight in women is to start with 100 pounds for the first 5 feet of height and add 5 pounds for every inch over 5 feet; for men, start with 106 pounds for the first 5 feet of height and add 6 pounds for each inch over 5 feet. For a person with a small frame, subtract 10 percent and add 10 percent for a large-framed individual.

Estimate Calorie Requirements

The National Heart Lung and Blood Institute provides estimates for calorie requirements dependent on gender, age and activity level. For adult females, calorie requirements are listed as follows: 2,000 to 2,400 calories for ages 19 to 30, 1,800 to 2,200 calories for ages 31 to 50 and 1,600 to 2,200 for ages 51 and above. Daily caloric requirements listed for adult men include 2,400 to 3,000 for ages 19 to 30, 2,200 to 3,000 for ages 31 to 50 and 2,000 to 2,800 for men age 51 and above. Sedentary individuals require fewer calories than active people.

Calories per Pound

Calculating calories required per pound of body weight can help estimate daily calorie needs based on age, activity level and desirable body weight. To maintain a current body weight, MedlinePlus gives the following calorie requirements per pound of desirable body weight: 10 calories per pound for obese and sedentary individuals, 13 calories per pound for people over age 55 or who have a low activity level, 15 calories per pound for people who perform regular moderate physical activity and 18 calories per pound for individuals who engage in regular strenuous activity.

Calories Required for Weight Loss

One pound of body fat equals approximately 3,500 calories; therefore, decreasing caloric consumption by 500 to 1,000 calories per day can help people who are overweight lose about 1 to 2 pounds per week. According to the U.S. Department of Health and Human Resources, meal plans containing 1,000 to 2,000 calories per day can help most overweight women lose weight safely, while a plan containing 1,200 to 1,600 calories per day is usually recommended for overweight men, women who weight 165 pounds or more and women who exercise regularly.

Calories Required for Weight Gain

In addition to performing strength-training exercises, increasing daily calorie consumption can help increase lean body weight. In her book "Sports Nutrition," Christine Rosenbloom, Ph.D., R.D. states that gaining ½ to 1 pound per week is an appropriate rate for weight gain; consuming an additional 400 to 500 calories per day is required to meet a weight gain goal.