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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

Extract from http://www.positivehealthsteps.com