How many calories should I be taking in each day to maintain a healthy weight??
To maintain weight, see the calorie chart below. This chart represents calorie guidelines to maintain weight based on median height and weight — a BMI of 21.5 for females and 22.5 for males – as well as activity level.
To lose weight — about 1 pound a week — reduce calories in the chart by 500 a day and become more physically active.
To gain weight, add 500 calories per day for each pound you want to gain per week.
For successful weight loss that you can maintain over time, experts recommend choosing foods that are lower in calories but rich in vitamins, minerals, fiber, and other nutrients.
| Gender | Age | Sedentary* | Moderately Active* | Active* |
| Females | 19-3031-50
51+ |
20001800
1600 |
2000-22002000
1800 |
24002200
2000-2200
|
| Males | 19-3031-50
51+ |
24002200
2000 |
2600-28002400-2600
2200-2400 |
30002800-3000
2400-2800
|
*Sedentary means a lifestyle that includes light physical activity associated with typical activities of daily living. Moderately active consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent). An active person walks more than 3 miles daily at the same pace, or equivalent exercise.
SOURCE:
WEB MD (http://www.webmd.com/food-recipes/nutrition-labels-9/calories-chart)
Institute of Medicine Dietary Reference Intakes, macronutrients, 2002.
