Surely on many occasions you have asked yourself this most interesting question: how  many calories do I need per day? Mainly due to the wide variety of diets that exist and that are based on the consumption of 1,000, 1,500 or even fewer calories a day.

The truth is that the necessary calories that a person needs per day directly depends not only on their weight or height, but also on the physical activity they do each day, as well as their daily habits (work, studies, if they sit for a long time, whether or not they are sedentary).

For this reason, there can be no general recommendation on calorie consumption, although an average consumption of 2,000 calories per day is recommended.

To help you precisely know how many calories I need per day, here is a simple calculation that will help you consume the calories that your body needs each day, but without gaining weight.

How many calories do I need per day?

To calculate the daily calories that your body needs, we propose the following calculation:

  • According to your sex
    – If you are a man: multiply your weight (in kilograms) by 25.
    – If you are a woman: multiply your weight by 23.
  • According to your age
    to add or subtract to the previous result:
    – Under 25 years: add 300 calories.
    – Between 25 and 45 years: leave the result as it is.
    – Between 45 and 55 years: subtract 100 calories.
    – Between 55 and 45 years: subtract 200 calories.
    – Between 65 and 75 years: subtract 300 calories.
  • According to your physical activity
    to add or subtract to the previous result:
    – Sedentary life, null physical activity: leave the result as it is.
    – Mild physical activity (tidying up the house, walking 20 minutes a day …): add 100 calories.
    – Moderate physical activity: add 200 calories.
    – High physical activity: add 300 calories.

With this simple calculation you will know the necessary calories per day that your body needs, without gaining weight.

However, we are going to give you a simple example based on the calories per day that a 23-year-old girl needs:

– Woman and weighs 70 kilos: 70 × 23 = 1,610 calories.
– 23 years old: 1,610 + 300 = 1,910 calories.
– Practice moderate physical exercise: 1,910 + 200 = 2,110 calories.

This woman needs 2,110 calories a day to maintain her weight and consume the calories her body needs.



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