The amount of calories and carbohydrates you need depends on your age, sex, height, weight and activity level. For example, an active 25-year-old woman who is 5 feet, 4 inches tall and weighs 130 lbs. needs approximately 2,300 calories per day and between 258 and 373 gof carbohydrates, according to the USDA's recommendation to consume 45 to 65 percent of daily calories from carbohydrates.
Calculations
The USDA's interactive DRI tool allows you to input your height, weight, sex, age and activity level to calculate how many calories you need and how many of those calories should come from carbohydrates, fat and protein. This tool also accounts for calorie needs of women who are pregnant or breastfeeding.
Significance
Knowing how many calories your body needs can help with weight loss or weight gain goals. In order to lose 1 lb. per week, reduce calorie intake by 500 per day. Increase intake by 500 calories a day to gain 1 lb. per week. Staying within the recommended range of carbohydrates ensures that you get a balance of macronutrients.
Identification
Food labels clearly state the amount of calories per serving for packaged foods and the grams of carbohydrates. Online tools such as the Calorie Control Council's calorie counter can help you identify how many calories are in foods that are not labeled, such as fruits.
Food Choices
Consuming adequate carbohydrates can ensure that your daily calories are met in a balanced manner. The USDA recommends choosing fruits, vegetables and whole grains high in fiber. Dietary fiber is related to heart health, provides satiety and improves digestion.
Considerations
Online calculators may not provide an accurate assessment of your calorie needs because they cannot account for your body composition. Additionally, the level and intensity of physical activity--an important component determining your daily calorie needs--can be difficult to measure. Consult a registered dietitian for a more accurate assessment of your daily calorie needs.
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