Question
How many calories should the average individual consume on a daily basis?
Answers
GPT-5 mini
Short answer: there is no single “right” number for everyone. A commonly used benchmark is about 2,000 calories per day (used for food-label reference), but actual needs vary widely by sex, age, height, weight, and activity level.
Guidelines and typical adult ranges
- Adult women: about 1,600–2,400 kcal/day depending on activity (sedentary → lower end, active → higher end).
- Adult men: about 2,000–3,000 kcal/day depending on activity.
- Older adults and many small or sedentary people will need less; teenagers, pregnant/breastfeeding people, and very active people will need more.
How to get a personalized estimate
1. Estimate your basal metabolic rate (BMR) using Mifflin–St Jeor:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
2. Multiply BMR by an activity factor (approximate):
- Sedentary (little/no exercise): ×1.2
- Lightly active (light exercise 1–3 days/wk): ×1.375
- Moderately active (3–5 days/wk): ×1.55
- Very active (6–7 days/wk): ×1.725
- Extra active (physical job or intense training): ×1.9
Example: a moderately active 35-year-old woman, 70 kg, 165 cm:
- BMR ≈ 10×70 + 6.25×165 − 5×35 − 161 ≈ 1,395 kcal
- TDEE ≈ 1,395 × 1.55 ≈ 2,160 kcal/day
Notes
- Goals matter: to lose weight aim for a sustainable calorie deficit (commonly 300–750 kcal/day below maintenance), to gain weight aim for a moderate surplus.
- Quality of calories matters for health (protein, fiber, healthy fats, micronutrients).
- Medical conditions, pregnancy, and athletic training change needs — consult a clinician or registered dietitian for tailored advice.
If you want, tell me your age, sex, height, weight, and activity level and I can estimate your daily calorie needs.
Guidelines and typical adult ranges
- Adult women: about 1,600–2,400 kcal/day depending on activity (sedentary → lower end, active → higher end).
- Adult men: about 2,000–3,000 kcal/day depending on activity.
- Older adults and many small or sedentary people will need less; teenagers, pregnant/breastfeeding people, and very active people will need more.
How to get a personalized estimate
1. Estimate your basal metabolic rate (BMR) using Mifflin–St Jeor:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161
2. Multiply BMR by an activity factor (approximate):
- Sedentary (little/no exercise): ×1.2
- Lightly active (light exercise 1–3 days/wk): ×1.375
- Moderately active (3–5 days/wk): ×1.55
- Very active (6–7 days/wk): ×1.725
- Extra active (physical job or intense training): ×1.9
Example: a moderately active 35-year-old woman, 70 kg, 165 cm:
- BMR ≈ 10×70 + 6.25×165 − 5×35 − 161 ≈ 1,395 kcal
- TDEE ≈ 1,395 × 1.55 ≈ 2,160 kcal/day
Notes
- Goals matter: to lose weight aim for a sustainable calorie deficit (commonly 300–750 kcal/day below maintenance), to gain weight aim for a moderate surplus.
- Quality of calories matters for health (protein, fiber, healthy fats, micronutrients).
- Medical conditions, pregnancy, and athletic training change needs — consult a clinician or registered dietitian for tailored advice.
If you want, tell me your age, sex, height, weight, and activity level and I can estimate your daily calorie needs.