Estimated Calorie Needs

ESTIMATED CALORIE NEEDS

How many calories should you eat per day?

Well, I’ll be damned if I know either but that doesn’t seem to stop people from asking me every chance they get like it’s something I should know off the top of my head.

Sorry, but I have no idea what amount of food is needed for you to lose, gain, or stay at the same weight because there are a lot of things that go into figuring that shit out, such as your age, weight, height, sex, activity level, and the number of dollars you’re going to pay me in return for taking the time to perform the work you have the audacity to want me to do for free.

To save yourself from incurring the wrath of a personal trainer for asking what your calorie intake should be when you have no intention of paying for that information, all you have to do is use the provided charts to get a general idea of the amount of calories you need to eat per day, cheapo!

MEN

Click to expand

AGE

SEDENTARY¹

MODERATE²

ACTIVE³

19-20

2600 2800 3000

21-25

2400 2800 3000

26-30

2400 2600 3000

31-35

2400 2600 3000

36-40

2400 2600 2800

41-45

2200 2600 2800

46-50

2200 2400 2800

51-55

2200 2400 2800

56-60

2200 2400 2600

61-65

2000 2400 2600

66-70

2000 2200 2600

71-75

2000 2200 2600

+76

2000 2200 2400

¹ Sedentary is a lifestyle that’s limited to only the movement of regular everyday activity.
² Moderate is a lifestyle that involves the movement of regular everyday activity and walking 1.5 to 3 miles per day at 3 to 4 mph.1That’s 2000-7000 steps depending on your height and stride length.
³ Active is a lifestyle that involves the movement of regular everyday activity and walking 3 miles per day at 3 to 4 mph.2That’s 6000-7000 steps depending on your height and stride length.

INSTRUCTIONS:
Refer to the chart with your age and activity level to find the amount of calories you should eat per day to maintain your current body weight. To lose weight, subtract 300-500 calories from the estimated number that you should eat according to your age and activity level. To gain weight, add the same number. Increase or decrease intake by no more than 10 percent if the scale doesn’t move in the appropriate direction after three weeks.

NOTE:
The suggested calorie intake on the chart is only an approximation and not a precise figure because the values are based on a 5’10” man weighing 154 lbs. If you fall outside the height and weight of the reference person, then your specific needs may vary. For a more accurate approximation of your individual calorie needs, the daily calorie needs calculator is available.

 

WOMEN

Click to expand

AGE

SEDENTARY¹

MODERATE²

ACTIVE³

19-20

2000 2200 2400

21-25

2000 2200 2400

26-30

1800 2000 2400

31-35

1800 2000 2200

36-40

1800 2000 2200

41-45

1800 2000 2200

46-50

1800 2000 2200

51-55

1600 1800 2200

56-60

1600 1800 2200

61-65

1600 1800 2000

66-70

1600 1800 2000

71-75

1600 1800 2000

+76

1600 1800 2000

¹ Sedentary is a lifestyle that’s limited to only the movement of regular everyday activity.
² Moderate is a lifestyle that involves the movement of regular everyday activity and walking 1.5 to 3 miles per day at 3 to 4 mph.3That’s 2000-7000 steps depending on your height and stride length.
³ Active is a lifestyle that involves the movement of regular everyday activity and walking 3 miles per day at 3 to 4 mph.4That’s 6000-7000 steps depending on your height and stride length.

INSTRUCTIONS:
Refer to the chart with your age and activity level to find the amount of calories you should eat per day to maintain your current body weight. To lose weight, subtract 300-500 calories from the estimated number that you should eat according to your age and activity level. To gain weight, add the same number. Increase or decrease intake by no more than 10 percent if the scale doesn’t move in the appropriate direction after three weeks.

NOTE:
The suggested calorie intake on the chart is only an approximation and not a precise figure because the values are based on a 5’4” woman weighing 126 lbs. If you fall outside the height and weight of the reference person, then your specific needs may vary, as well as if you’re pregnant or breastfeeding. For a more accurate approximation of your individual calorie needs, the daily calorie needs calculator is available.

 

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Glossary: calories, personal trainer


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