When it comes to raw calories, vegetarians should eat as many as everybody else. Since their diets contain different nutritional proportions, however, what makes up those calories is important.
USDA Recommendation
According to the United States Department of Agriculture, the average male should eat between 2,000 and 2,500 calories per day. The department recommends women eat between 1,800 and 2,300 calories daily. The USDA makes no distinction in its recommendations between vegetarians and omnivores.
Accommodating for Exercise
The USDA recommendations are for people with sedentary jobs, who exercise moderately once or twice per week. According to fitness coach Ben Cohn, if you exercise more frequently, you should account for the extra effort by eating more calories. As with the USDA recommendation, this suggestion is the same regardless of your vegetarian status.
Nutrition
Harvard nutritionist Walter Willett recommends that vegetarians take extra steps to get enough calories from protein in their diets. Since meat is a prime protein source, Willett suggests eating legumes, nuts and some protein-rich plants to make up for the lack of meat protein.
Since plants provide incomplete proteins, you should eat them in combination with other plants. For example, beans and rice together provide all the amino acids your body needs, even though neither contains a full protein profile on its own.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- "National Nutrient Database for Standard Reference," United States Department of Agriculture; 2009
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