Estimated maintenance calories per day
| Group | Sedentary | Moderately active | Active |
|---|---|---|---|
| Women (19–30) | ~2,000 | ~2,100 | ~2,400 |
| Women (31–50) | ~1,800 | ~2,000 | ~2,200 |
| Women (51+) | ~1,600 | ~1,800 | ~2,000 |
| Men (19–30) | ~2,400 | ~2,700 | ~3,000 |
| Men (31–50) | ~2,200 | ~2,500 | ~2,900 |
| Men (51+) | ~2,000 | ~2,300 | ~2,600 |
How to use this chart
These are population averages. Your real needs depend on your weight, height, muscle mass, and exact activity. To lose weight, eat about 300–500 calories below your maintenance level; to gain, eat above it. The calorie deficit calculator turns this into a target.
Quality counts too
Calories drive weight, but nutrition quality drives health and how you feel. Prioritise protein, plenty of vegetables and fruit, fibre, and whole foods within your calorie target.