Understanding Your Daily Calorie Needs
Your calorie need is the amount of energy your body requires each day to function properly. It comes from three main factors:
- Basal Metabolic Rate (BMR) – The energy your body uses at rest to keep you alive (breathing, circulating blood, maintaining body temperature). This makes up about 60–75% of your daily calorie burn.
- Physical Activity – Any movement, from walking and cleaning to exercise and sports. The more you move, the more calories you burn.
- Thermic Effect of Food (TEF) – The energy needed to digest and process the food you eat. Protein takes the most energy to digest, which is why it helps keep you full.
Typical Daily Calorie Ranges
Men
| Age | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| 18–30 | ~2,400 kcal | ~2,700–2,800 kcal | ~3,000 kcal |
| 31–50 | ~2,200 kcal | ~2,600 kcal | ~2,900–3,000 kcal |
| 51+ | ~2,000 kcal | ~2,400–2,500 kcal | ~2,800 kcal |
Women
| Age | Sedentary | Moderately Active | Very Active |
|---|---|---|---|
| 18–30 | ~1,800 kcal | ~2,000–2,100 kcal | ~2,400 kcal |
| 31–50 | ~1,800 kcal | ~2,000 kcal | ~2,200–2,300 kcal |
| 51+ | ~1,600 kcal | ~1,800 kcal | ~2,000–2,200 kcal |
Energy Balance Basics
- Calorie surplus → weight gain (stored as fat and/or muscle, depending on training).
- Calorie deficit → weight loss (body uses stored fat and muscle for energy).
- Calorie maintenance → stable weight.
Knowing your calorie needs helps you manage weight, improve health, and ensure your body gets the energy it needs.
