Estimate Your Caloric Budget

Here is an estimate of your caloric-intake according to your age and gender.  

Average daily calorie needs are based on moderate activity:

Men

1-3       yrs. old  =  1250 calories

4-6       yrs. old  =  1700 calories

7-10     yrs. old  =  1975 calories

11-14   yrs. old  =  2225 calories

15-18   yrs. old  =  2750 calories

19-59   yrs. old  =  2700 calories

60-75   yrs. old  =  2350 calories

75 +      yrs. old  =  2100 calories

Women

1-3       yrs. old  =  1175 calories

4-6       yrs. old  =  1550 calories

7-10     yrs. old  =  1750 calories

11-14   yrs. old  =  1850 calories

15-18   yrs. old  =  2100 calories

19-59   yrs. old  =  2050 calories

60-75   yrs. old  =  1900 calories

75 +      yrs. old  =  1800 calories

* Everyone has a different opinion of what moderate activity means to them.  To get the most accurate caloric assessment you will need to purchase a heart rate monitor that counts calories.  These can be purchased at just about any major retailer or athletic store.

Adjustments-

1.  You want to add another 500 calories per day for individuals who exercise vigorously.

2.  If you do not exercise at all, you want to subtract 300-400 calories per day.

3.  During pregnancy, you should add 100 calories per day for the first trimester (an apple).  Add 200 calories per day during the second trimester (an apple and banana).  Add 300 calories per day during the last trimester.

4.  If breastfeeding, add 500 calories per day during the first 6 months.  If breastfeeding longer than 6 months, add calories according to nutrient needs (250-500 calories).