Daily Calorie Requirements by Age, Sex, Activity Level, and Weight Goals

Estimated Energy Requirement (EER) varies by individual. Below are reference ranges for weight maintenance (Institute of Medicine equations).

Adult Males (19+ years)

• Sedentary (PAL 1.0–1.39): 2,000–2,400 kcal
• Low active (1.4–1.59): 2,400–2,800 kcal
• Active (1.6–1.89): 2,800–3,200 kcal
• Very active (1.9–2.5): 3,200–3,600 kcal

Adult Females (19+ years)

• Sedentary: 1,600–2,000 kcal
• Low active: 2,000–2,400 kcal
• Active: 2,400–2,800 kcal
• Very active: 2,800–3,200 kcal

Adjustments for Goals

• Weight loss: −500 kcal/day → ~0.5 kg (1 lb)/week.
• Weight gain: +300–500 kcal/day + resistance training.

Quality Matters

• Prioritize nutrient density: vegetables, fruits, whole grains, lean protein, healthy fats.
• Limit added sugars, refined grains, saturated/trans fats, sodium.
• Hydration, fiber (≥25 g), micronutrient adequacy.

Individual needs vary by genetics, microbiome, hormonal status, and body composition. A registered dietitian can provide personalized targets.