Calories are measurements of energy; you need a certain amount of them to fuel your body, even when it's at rest. Institutions, such as the U.S. Department of Agriculture, publish recommendations for daily caloric intake to maintain weight, based primarily on sex, age and activity level. The more active you are, the more calories you need. Size is also a factor; the larger you are, the more calories your body needs.
Why You Need Calories
Even when resting, your body needs calories to provide fuel for basic functions, such as breathing, cell production and hormone replacement. This number of calories is referred to as basal metabolic rate, or BMR. Your body uses 60 to 75 percent of its daily calories in maintaining your BMR, notes MayoClinic.com. The more activity you get, the more calories you need to maintain your weight. Females typically need fewer calories than males, and requirements for both sexes lessen after age 30.
Levels of Activity
The American Heart Associate and the USDA define levels of activity in three stages: sedentary, moderately active and active. Sedentary means that your only activity is the tasks of daily living, such as walking between rooms or fixing a meal. Moderately active is defined as daily living in addition to activity equivalent to walking 1.5 to 3 miles a day at 3 to 4 mph. Active means daily living plus activity that exceeds walking 1.5 to 3 miles a day at 3 to 4 mph. Generally, the recommended daily caloric intake increases in 200-calorie increments with each successive leap in level of activity.
Children and Teenagers
Boys and girls younger than age 4 need 1,000 to 1,400 calories a day depending on their level of activity. Females ages 4 to 8 need 1,200 to 1,800 calories a day. Girls ages 9 to 13 need 1,400 to 2,200, and those 14 to 18 need 1,800 to 2,400 calories a day. Males ages 4 to 8 need 1,200 to 2,200 daily. Once boys reach age 9, they tend to burn more calories than girls. Males between 9 and 13 years old need 1,600 to 2,600 calories a day, while those 14 to 18 need 2,000 to 3,200 calories.
Adult Females
Adult females have similar caloric requirements until they reach age 50. Between 19 and 30, the recommendation is 1,800 to 2,400 calories a day, depending on level of activity, while those ages 31 to 50 should take consume 1,800 to 2,200. Females over 51 need 1,600 to 2,200 calories daily.
Adult Males
Caloric needs for adult males vary more within the age groups than is the case for women, and they drop steadily after age 30. Males ages 19 to 30 need 2,400 to 3,000 calories a day, while those 31 to 50 need 2,200 to 3,000, depending on level of activity. Males over age 51 need 2,000 to 2,800 calories a day.
Considerations
The recommended daily caloric intake is based on average height and weight across the U.S. Your specific caloric needs may differ, because you might have different goals, such as weight loss or gain, and a higher level of activity. For example, if you are extremely active, you may need more calories than the recommended amount for active people your age and sex. No matter how many calories you consume, they should be have a proper balance of proteins, fats and carbohydrates.
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