Knowing how many calories you should eat daily can help you stay at a healthy weight, maintain energy and obtain proper nutrition. On average, women need fewer calories than men because they tend to be smaller. Remember that daily recommended calorie intakes are guidelines only. You may need more or fewer calories depending on your size and activity level.
Significance
Calories are the energy your body gets from food. Eat too many calories and you can gain weight. Your body needs calories to support basic functions, including breathing and digestion. You also burn calories by doing day-to-day activities, from brushing your teeth to cooking dinner to jogging on the treadmill. The more you move, the more calories you burn.
Recommendation By Age
Generally, as female children grow older, they need more calories. But as female adults grow older, they need fewer calories. For girls age 4 to 8, 1,200 to 1,800 calories is adequate. From ages 9 to 13, girls need 1,600 to 2,000 calories. Teen girls from 14 to 18 should aim for 1,800 to 2,400 calories. Young adult women aged 19 to 30 should consume between 2,000 and 2,400 calories. Older adult women aged 31 to 50 need between 1,800 and 2,200 calories per day, and those over age 51 need 1,600 to 2,200 calories daily. If you are relatively sedentary, aim for the low end of the calorie range for your age group, and if you are very active, aim for the high end.
Minimum Needs
Women need to consume a minimum of 1,200 calories to obtain all the nutrients necessary for a healthy body. Registered dietitian Joanne Larsen points out that even with 1,200 calories, it can be hard for menstruating women to meet some of their nutrient requirements, particularly iron. If you are following a low-calorie diet for weight loss, do not dip below 1,200 calories per day unless you are under a doctor's supervision.
Discretionary Calories
Opt for whole grains, lean proteins, vegetables, fruits, beans, nuts, dairy and plant oils to fill up the majority of your daily calorie needs. Keep discretionary calories, which come from saturated fats, added sugars, extra helpings and alcohol, to a minimum. For most women, only about 10 to 15 percent of daily calorie intake should come from these added sources.
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