Daily Calorie Requirement Chart
Please note that generally, men need more calories per day than women.
Younger people need to consume more calories than older people. Pregnant
or lactating women need a higher calorie intake.
This chart is a guide for both males and females of various ages and
body weights. We have included an additional chart which displays the
calories needed when partaking in certain activities.
To lose weight, you should keep your calorie intake under the required
allowance for your age and weight. Most people will lose weight when
consuming around 1500 calories per day.
Women
| Weight |
Age 18 to 35 |
Age 36 to 55 |
Age over 55 |
| 45 kg - 100 lbs |
1760 cals |
1570 cals |
1430 cals |
| 50 kg - 110 lbs |
1860 |
1660 |
1500 |
| 55 kg - 121 lbs |
1950 |
1760 |
1550 |
| 60 kg - 132 lbs |
2050 |
1860 |
1600 |
| 65 kg - 143 lbs |
2150 |
1960 |
1630 |
| 70 kg - 154 lbs |
2250 |
2050 |
1660 |
75 kg - 165 lbs
(and above) |
2400 |
2150 |
1720 |
Men
| Weight |
Age 18 to 35 |
Age 36 to 55 |
Age over 55 |
| 60 kg - 132 lbs |
2480 |
2300 |
1900 |
| 65 kg - 143 lbs |
2620 |
2400 |
2000 |
| 70 kg - 154 lbs |
2760 |
2480 |
2100 |
| 75 kg - 165 lbs |
2900 |
2560 |
2200 |
| 80 kg - 176 lbs |
3050 |
2670 |
2300 |
| 85 kg - 187 lbs |
3200 |
2760 |
2400 |
90 kg - 198 lbs
(and above) |
3500 |
3000 |
2600 |
Calorie Adjustments for specific activities:
Add or subtract the specified calories from - to your required daily
calorie intake. Note that if you are classed as inactive, you need to
subtract calories from your daily allowance to maintain weight. The
more active you are the more calories the body needs for energy.
For example if you are a 35 year old women who sits at a computer each
day and weighs over 90 kilos - 200 lbs, you would need 2400 calories
less 960 to simply maintain your weight. A total of 1440 calories per
day.
An example for a male who is over 55, plays golf twice a week is he
can consume 2400 calories daily to maintain his weight and on his golf
days have a treat equal to 380 calories and not put on weight.
| Body Weight |
Inactive
Office Worker
Bed Ridden
Computer Geek |
Moderate Activity
Tradesman
Golf
Gardening
|
Strenuous Activity
Physical Labor
High Energy Sports |
| 50 kg - 110 lbs |
Minus 480 |
+ 240 |
+ 480 |
| 60 - 132 lbs |
Minus 570 |
+ 290 |
+ 570 |
| 70 - 154 lbs |
Minus 670 |
+ 340 |
+ 670 |
| 80 - 176 lbs |
Minus 760 |
+ 380 |
+ 760 |
90 - 198 lbs
(and above) |
Minus 960 |
+ 430 |
+ 860 |
