Calorie balance is the key to maintaining your desired body weight, meaning the number of calories you consume from food and beverages equals the number of calories you expend through normal body processes and physical activity. Losing and gaining weight means a change in this balance. To gain weight the calories you consume must exceed calories burned, and to lose weight calories consumed must be less than calories burned. Your daily calorie needs vary depending on your age, gender, activity levels and weight goals. You can follow general calorie guidelines based on these factors to help you determine your daily calorie needs.
2 to 3 Years Old
Calorie needs for boys and girls between the ages of 2 and 3 range from 1,000 to 1,400 calories a day. Calorie needs for your child depend on age, height, weight and activity level. At this age, calorie needs do not vary between boys and girls. Your pediatrician can help you determine your individual child's calorie needs.
4 to 8 Years Old
Calorie needs for girls ages 4 to 8 range from 1,200 to 1,800 calories a day, and for boys 1,200 to 2,000 calories a day. Boys have higher calorie needs than girls because they tend to be bigger and have more muscle mass.
9 to 13 Years Old
Girls from the ages of 9 to 13 need 1,400 to 2,200 calories a day, and boys need 1,600 to 2,600 calories a day. In addition to age, your child's calorie needs are also affected by activity level. A child that engages in prolonged vigorous physical activity, such as riding a bike for an hour, may need an additional 600 to 1,000-calories a day as indicated by the higher calorie ranges.
14 to 18 Years Old
Girls between the ages of 14 and 18 require 1,800 to 2,400 calories a day, and boys need 2,000 to 3,200 calories a day. During adolescence, calorie needs are significantly increased to support a period of rapid growth.
19 to 30 Years Old
Once you reach adulthood and you stop growing, your calorie needs begin to decline. Women between the ages of 19 and 30 need 1,800 to 2,400 calories a day, and men need 2,400 to 3,000 calories a day. The more active you are, the more calories you need. For example a woman who works out most days of the week running at least 3 miles a day at a rate of 3 to 4 miles per hour can eat up to 2,400 calories a day and still maintain a healthy weight.
31 to 50 Years Old
Between the ages of 30 and 50 women need between 1,800 and 2,200 calories a day, and men need 2,200 to 3,000 calories a day. Calorie needs in men and women continue to decline as they age because of a loss of muscle mass and a decrease in general activity. It can be difficult for you to maintain a healthy weight as you get older if you do not either decrease your daily calorie intake, or increase your daily activity.
51+ Years Old
Women over the age of 51 can maintain a healthy weight consuming 1,600 to 2,200 calories a day depending on their activity level, and men between 2,000 and 2,800 calories a day.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Balancing Calories to Manage Weight
- California Department of Public Health: Adolescent Nutrition
- American Dietetic Association: Eating Right During Menopause
- American Dietetic Association: Nutrition for Men
- Centers for Disease Control and Prevention; Physical Activity for Everyone: Aerobic, Muscle- and Bone-Strengthening: What Counts?; Feb. 16, 2011
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