Daily Calorie Needs Chart by Age, Gender & Activity Level

Daily Calorie Needs Reference Chart

Estimated daily calorie needs calculated using the Mifflin-St Jeor equation, the most accurate predictive equation for estimating resting metabolic rate according to the Academy of Nutrition and Dietetics. Values assume average body size: men at 5'10" (177.8 cm) and 170 lbs (77.1 kg), women at 5'4" (162.6 cm) and 140 lbs (63.5 kg). Your individual needs will vary based on your actual height, weight, and body composition.

Estimated Daily Calories — Men

Based on average male: 5'10", 170 lbs

Age	Sedentary	Lightly Active	Moderately Active	Active	Very Active
18	2,157	2,471	2,786	3,100	3,415
25	2,115	2,423	2,731	3,040	3,348
30	2,085	2,389	2,693	2,997	3,301
35	2,055	2,354	2,654	2,954	3,253
40	2,025	2,320	2,615	2,911	3,206
45	1,995	2,286	2,576	2,867	3,158
50	1,965	2,251	2,538	2,824	3,111
55	1,935	2,217	2,499	2,781	3,063
60	1,905	2,182	2,460	2,738	3,016
65	1,875	2,148	2,421	2,695	2,968
70	1,845	2,114	2,383	2,652	2,921

Estimated Daily Calories — Women

Based on average female: 5'4", 140 lbs

Age	Sedentary	Lightly Active	Moderately Active	Active	Very Active
18	1,680	1,925	2,170	2,415	2,660
25	1,638	1,877	2,116	2,355	2,594
30	1,608	1,843	2,077	2,312	2,546
35	1,578	1,808	2,039	2,269	2,499
40	1,548	1,774	2,000	2,226	2,451
45	1,518	1,740	1,961	2,183	2,404
50	1,488	1,705	1,922	2,139	2,356
55	1,458	1,671	1,884	2,096	2,309
60	1,428	1,637	1,845	2,053	2,261
65	1,398	1,602	1,806	2,010	2,214
70	1,368	1,568	1,767	1,967	2,166

Activity Level Definitions

Level	Multiplier	Description
Sedentary	1.2	Little or no exercise, desk job
Lightly Active	1.375	Light exercise 1-3 days per week
Moderately Active	1.55	Moderate exercise 3-5 days per week
Active	1.725	Hard exercise 6-7 days per week
Very Active	1.9	Very hard exercise, physical job, or training twice a day

Mifflin-St Jeor Formula

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Daily Calories = BMR × Activity Multiplier

Source: Mifflin MD, St Jeor ST, et al. "A new predictive equation for resting energy expenditure in healthy individuals." American Journal of Clinical Nutrition, 1990.

Adjusting for Weight Goals

• Weight loss: Subtract 500 calories per day from your maintenance level to lose approximately 1 pound per week.
• Weight gain: Add 500 calories per day to your maintenance level to gain approximately 1 pound per week.
• Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.