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 |
