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).