Whether you are trying to lose weight, gain weight, or maintain your current weight. If you’re like me, you might be tempted to count the calories in everything you eat.
The following table should only be used as a reference, because each person has a different metabolism, even if they are the same age and gender.
To maintain weight, the table shows the daily calorie limit. It is based on your age, activity level, and BMI (body mass index) of 21.5 for women and 22.5 for men.
To lose weight: It used to be recommended that to lose 0.5 kg per week you had to decrease your total calories by 500 a day. The key is to be patient and work with a nutritionist to help find the right plan for you.
To gain weight, it is best to work out a plan with a dietitian. However, go ahead and add calories.
For successful weight loss that can be maintained over time, experts recommend choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.
| Gender | Age | Sedentary | Moderately | Active |
| Active | ||||
| Women | 19-30 | 1800-2000 | 2000-2200 | 2400 |
| 31-50 | 1800 | 2000 | 2200 | |
| 51+ | 1600 | 1800 | 2000-2200 | |
| Men | 19-30 | 2400-2600 | 2600-2800 | 3000 |
| 31-50 | 2200-2400 | 2400-2600 | 2800-3000 | |
| 51+ | 2000-2200 | 2200-2400 | 2400-2800 | |
