It's based on your age, activity level, and the BMI (body-mass index) of 21.5 for women and 22.5 for men.
To lose weight - about 1 pound a week -- reduce total calories in the chart by 500 a day.
To gain weight - add 500 calories per day for each pound you want to gain per week.
|Females||19-30||1800-2000 Calories||2000-2200 Calories||2400 Calories|
|31-50||1800 Calories||2000 Calories||2200 Calories|
|51+||1600 Calories||1800 Calories||2000-2200 Calories|
|Males||19-30||2400-2600 Calories||2600-2800 Calories||3000 Calories|
|31-50||2200-2400 Calories||2400-2600 Calories||2800-3000 Calories|
|51+||2000-2200 Calories||2200-2400 Calories||2400-2800 Calories|
Legend:*Sedentary - A lifestyle that includes light physical activity associated with typical activities of daily living.
*Moderately Active - Consists of walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent).
*Active - An active person walks more than 3 miles daily at the same pace, or equivalent exercise.