Calorie requirements vary based on a variety of factors. Based on factors such as age, gender, height, weight, level of physical activity, as well as the need to lose weight, maintain weight, or increase weight, as well as other factors related to how to consume these calories and estimate them. An individual’s daily calorie requirement depends on their age group and level of physical activity. Based on the following factors:
The moderate activity lifestyle includes daily life activities as well as physical activity equivalent to walking about 2.5 to 5 kilometers per day at a speed equivalent to 5 to 6.5 kilometers per hour.
Physical activity that exceeds about 5 kilometers per day at a speed of 5 to 6.5 kilometers per hour, in addition to normal physical activities related to daily life.
According to the Dietary Guidelines for Americans 2015-2020, here are the estimated daily calorie needs by age, gender, and physical activity level:
- Men : It is as follows:
| age (years) | inactive (kcal) | Average activity (kcal) | active (kcal) |
| 2 | 1000 | 1000 | 1000 |
| 3 | 1000 | 1400 | 1400 |
| 4-5 | 1200 | 1400 | 1600 |
| 6-7 | 1400 | 1600 | 1800 |
| 8 | 1400 | 1600 | 2000 |
| 9 | 1600 | 1800 | 2000 |
| 10 | 1600 | 1800 | 2200 |
| 11 | 1800 | 2000 | 2200 |
| 12 | 1800 | 2200 | 2400 |
| 13 | 2000 | 2200 | 2600 |
| 14 | 2000 | 2400 | 2800 |
| 15 | 2200 | 2600 | 3000 |
| 16-18 | 2400 | 2800 | 3200 |
| 19-20 | 2600 | 2800 | 3000 |
| 21-25 | 2400 | 2800 | 3000 |
| 26-35 | 2400 | 2600 | 3000 |
| 36-40 | 2400 | 2600 | 2800 |
| 41-45 | 2200 | 2600 | 2800 |
| 46-55 | 2200 | 2400 | 2800 |
| 56-60 | 2200 | 2400 | 2600 |
| 61-65 | 2000 | 2400 | 2600 |
| 66-75 | 2000 | 2200 | 2600 |
| 76 and more | 2000 | 2200 | 2400 |
- Ladies : according to the following table:
| age (years) | inactive (kcal) | Average activity (kcal) | active (kcal) |
| 2 | 1000 | 1000 | 1000 |
| 3 | 1000 | 1200 | 1400 |
| 4 | 1200 | 1400 | 1400 |
| 5-6 | 1200 | 1400 | 1600 |
| 7 | 1200 | 1600 | 1800 |
| 8-9 | 1400 | 1600 | 1800 |
| 10 | 1400 | 1800 | 2000 |
| 11 | 1600 | 1800 | 2000 |
| 12-13 | 1600 | 2000 | 2200 |
| 14-18 | 1800 | 2000 | 2400 |
| 19-25 | 2000 | 2200 | 2400 |
| 26-30 | 1800 | 2000 | 2400 |
| 31-50 | 1800 | 2000 | 2200 |
| 51-60 | 1600 | 1800 | 2200 |
| 61 and more | 1600 | 1800 | 2000 |
What is the recommended daily calorie intake for pregnant and lactating women?
The nutritional needs of women during pregnancy and lactation increase compared to those who are not pregnant or lactating. As mentioned in the previous table, calories are calculated or estimated especially in the last six months of pregnancy. Thus, according to mathematical calculations, the calories required during the last six months of pregnancy and during breastfeeding are equivalent to those needed before pregnancy.
What is the recommended calorie intake for bodybuilders?
During the bulk phase, calories should be increased by 15%. Muscle growth occurs during this phase. The phase of reducing excess body fat is caused by the phase of muscle strengthening through the gradual reduction of calories consumed and the increase of aerobic exercises, so daily calories are reduced by 15% when transitioning from the muscle building phase to cutting phase. Consult a nutritionist at least once a month to adjust your calorie intake.
In 2004, a review published in the Journal of Sports Medicine concluded that a diet should contain 55-60% carbohydrates and 25-30% protein for both of the former phases.
