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Calorie Intake Chart

It is a well-known fact that your body is burning calories throughout the day, even if you are not really performing any physical task. Your body needs a minimum number of calories, just to survive, for performing basic functions like breathing, digesting food, sleeping, circulating blood and oxygen, beating of the heart and maintaining a normal temperature in the body. Therefore, it is absolutely essential for you to ensure that your body receives the minimum number of calories it requires. In case you are physically active throughout the day, then your body burns a higher number of calories. In such instances, you need to keep a track of what you are eating and the number of calories present in each food.

This is because consuming more calories than what is required will cause you to gain weight and at the same time, if you consume less than what is recommended your body functions could be affected adversely. Therefore, when it comes to lose weight, or even maintaining your current body weight, a daily calorie intake chart can be a very effective tool in meeting your goals. This calorie intake chart can help you balance out the number of calories you need each day, as compared to the number of calories that you are actually consuming on a daily basis. The number of calories you burn while performing any activity depends entirely on factors like:

  • Your age
  • Your gender
  • Your current body weight and body type (muscle tissue content)
  • Your Basic Metabolic Rate (BMR)

The daily calorie recommendation can vary from one person to the other, as each individual is different. However, there are certain calorie recommendations and guidelines that have been set for different people.

Calorie Ingestion Plan For Different Gender & Age Group


It has been seen that in most cases, men have a higher metabolism as compared to women, which is why they need to consume more calories on a daily basis. Most health experts advise an average man to consume a minimum of 2,000 calories to 2,200 calories during the course of the entire day. However, this only applies to men who are not severely overweight, or are suffering from any medical condition. Men who are into weight training or have a higher amount of muscle mass are also advised to consume an additional number of calories each day.


Studies indicate that counting calories is a lot easier for women as compared to men, which is probably why women find it easier to achieve their weight loss goals, even though their metabolism is comparatively lower. Unfortunately, it is also not uncommon to see some women cut down on the consumption of food, literally to the point of starvation, or follow one fad diet after the other. However, an average woman needs to consume at least 1,500 calories a day, or else she could be depriving her body of essential nutrients. This applies to women who lead a sedentary lifestyle. In case of women who are fairly active during the day, the daily recommended caloric intake varies between 1,700 and 2,000 calories a day. However, in case of those women who are expecting or nursing, the calorie intake chart for women may not be applicable.


There are several physical changes that take place in a teenager’s body, because of hormonal fluctuations and imbalances. Therefore, it is hardly surprising that many teens gain a considerable amount of weight, especially if they consume a high amount of junk food or lead a sedentary lifestyle. Health experts claim that an average teenager should consume at least 1,600 calories, to 2,400 calories every day, so that they can perform their daily tasks. Teenagers who are studying and working, or are active in sports should consume a higher number of calories each day.


Most children are highly active, which is why their bodies require anywhere between 1,600 and 1,900 calories a day. However, it is absolutely essential for parents to ensure that the calories they consume come from healthy sources, like fruits, vegetables, whole grains, beans, lean meat and dairy products. Children who consume high amount of junk food every week are quite likely to gain weight, which in turn could lead to many health problems.


Most of the growth and development in a child takes place within the first few months of life. Therefore, it is hardly surprising that an infant does not gain a lot of weight for the first year or two. Unfortunately, most toddlers are fussy and picky eaters and this could cause a problem that parents may not be able to deal with. Nevertheless, it is absolutely essential for parents to ensure that their toddlers consume between 750 calories and 920 calories a day. After the age of 7 months, boys should consume 820 to 920 calories each day, whereas girls that age should get 760 and 875 calories every day. For children who are below the age of 6 months, the daily recommended caloric intake for boys is between 550 and 700 calories a day and for girls, between 510 and 650 calories each day.

It is not enough to know how many calories need to be consumed each day; you also need to monitor the actual number of calories that are consumed, in order to maintain or lose weight. Of course, the foods that you eat on a daily basis also play an important role in the weight loss process.

There are several online resources through which you can easily access a calorie counter or chart. However, these sites only provide generic information as they do not take an individual’s body type, age, metabolic rate and medical history into account. Therefore, if you would like to obtain a reliable and effective calorie or food intake chart, it is best for you to consult a professional dietician or a nutritionist. This is especially important in case you are elderly or are suffering from any preexisting medical health condition.

Submitted on January 16, 2014