ðĨ Daily Calorie Needs by Age & Activity
Estimated daily calorie needs by age and activity level.
Estimated daily calorie needs vary by age, sex, and physical activity level. These values represent approximate maintenance calories â the amount needed to sustain your current body weight. If your goal is weight loss, aim for 300â500 calories below these numbers. For weight gain, add 300â500 calories above. Use a TDEE calculator for more personalized estimates.
Men â Estimated Daily Calories
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 18-25 | 2,400 | 2,800 | 3,000 |
| 26-30 | 2,400 | 2,600 | 3,000 |
| 31-35 | 2,400 | 2,600 | 3,000 |
| 36-40 | 2,400 | 2,600 | 2,800 |
| 41-45 | 2,200 | 2,600 | 2,800 |
| 46-50 | 2,200 | 2,400 | 2,800 |
| 51-55 | 2,200 | 2,400 | 2,800 |
| 56-60 | 2,200 | 2,400 | 2,600 |
| 61-65 | 2,000 | 2,400 | 2,600 |
| 66-70 | 2,000 | 2,200 | 2,600 |
| 71-75 | 2,000 | 2,200 | 2,400 |
| 76+ | 2,000 | 2,200 | 2,400 |
Women â Estimated Daily Calories
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 18-25 | 2,000 | 2,200 | 2,400 |
| 26-30 | 2,000 | 2,000 | 2,400 |
| 31-35 | 1,800 | 2,000 | 2,200 |
| 36-40 | 1,800 | 2,000 | 2,200 |
| 41-45 | 1,800 | 2,000 | 2,200 |
| 46-50 | 1,800 | 2,000 | 2,200 |
| 51-55 | 1,600 | 1,800 | 2,200 |
| 56-60 | 1,600 | 1,800 | 2,200 |
| 61-65 | 1,600 | 1,800 | 2,000 |
| 66-70 | 1,600 | 1,800 | 2,000 |
| 71-75 | 1,600 | 1,800 | 2,000 |
| 76+ | 1,600 | 1,800 | 2,000 |
Activity Level Definitions
- Sedentary: Little to no exercise, desk job
- Moderately Active: Light exercise 3â5 days/week or active job
- Active: Hard exercise 6â7 days/week or physically demanding job
Data source: USDA Dietary Guidelines for Americans (2020â2025), based on Estimated Energy Requirements (EER) from the Institute of Medicine. Values assume average height and healthy weight for each age group.
About this chart
Daily calorie intake chart showing estimated energy needs by age, sex, and activity level. Covers sedentary, moderately active, and active lifestyles for men and women from age 18 to 75+. Based on Dietary Guidelines for Americans and Mifflin-St Jeor equation estimates to help you understand your baseline calorie requirements.