How Many Calories Does the Average Person Need Each Day?

Whether you are trying to lose, gain, or maintain weight, understanding how many calories your body requires each day is essential. The U.S. Department of Agriculture (USDA) collects data about the recommended calorie ranges for men and women. Your numbers will depend on your activity level and body composition.

The total number of calories you consume daily is a determining factor in your body weight. Once you have a baseline of how much energy your body requires, you can adjust your energy balance and weight. But note that calories are estimates, and this process won't be perfect.

Average Calorie Recommendations

Can you guess the calories most Americans consume per day? According to reports, the number is as high as 3,600. This figure has been on the rise for nearly half a century. Rising rates of calorie intake are likely contributing to the increased obesity rates in society.

The USDA recommends average daily calorie intakes for men and women that vary based on factors including age, weight, height, and level of physical activity.

Measure Average Calories Per Day

Although averages can be helpful, calculating your needs based on your measurements provides a more accurate range. Keep a simple food journal for one week to determine how many calories you average daily.

Choose a week when your daily food intake, activity level, and access to food are typical. Don't do this when starting a new exercise program, you're on vacation, or you experience any changes to your usual routine. There are free apps for tracking your calorie intake, including MyFitnessPal and Lose It!. Some of the best smart scales can track your daily caloric intake.

If weight loss is your goal, patience is key. You may feel eager to start losing weight, but it can be difficult to identify which areas to improve without a starting point. Temporary food tracking allows you to learn basic skills like recording and measuring portions. Spending time tracking helps lay the groundwork for weight loss success by making you more aware of your usual eating habits.

Record Daily Calories

Record your calories for one week online or on paper. There is no "best" method, but many people find smartphone apps easier because the calories and other nutrients are generated automatically after selecting your foods.

A handwritten food diary works just as well if you're consistent. Measure and record everything you eat and drink during this testing period for the most accurate data. The USDA National Nutrient Database provides nutritional information for all foods and beverages for those tracking on paper. Follow these guidelines to keep an accurate food diary:

• Be honest about what you eat. There's no benefit in underestimating (or overestimating) your calorie intake. Changing your diet during the recording phase is also counterproductive. Without an accurate recording of everything you typically eat, you’ll have trouble calculating your energy balance for weight loss, weight gain, or weight maintenance.
• Measure portion sizes. Understand the difference between portion size and serving size. Use a digital scale to get precise measurements of portions. It can be tedious, but this process gets easier the more you practice doing it.
• Be thorough. Don’t just write down the calorie count. Pay attention to your macronutrients as well. Writing down the amount of fat, carbohydrates, and protein for each food can help you identify gaps or dietary imbalances. For some, reducing calorie intake happens naturally after modifying their macronutrient intake. Changes like eating more protein and fewer carbohydrates can result in weight loss simply by promoting satiety.
• Record snacks and drinks. Don't forget to write down snack foods and beverages. Consuming excess calories from snacks is easy to do without even realizing it. It's important to remember that beverage calories add up. Simply changing what you drink could be the key to lasting weight loss.

Calculate Average Calorie Intake

At the end of the week, add up your daily calorie intake. Add all seven days together and divide the number by seven to give you an average daily calorie count. Here’s an example:

Using this example, the total calories consumed during the week was 14,700. When divided by seven days, that's an average of 2,100 calories per day.

You can also do this for each macronutrient to learn how many grams of fat, carbohydrates, and protein you consume daily. Depending on your activity level, adjusting your macronutrient balance can better support your goals.

Adjust Calorie Intake

Once you’ve determined how many calories you should eat each day, adjust your food choices and activity level to fit your personal goals. If you are trying to lose weight, a good rule of thumb is to reduce your calorie intake by 3,500 calories per week, or an average of 500 calories per day. This should help you lose one pound of body fat per week, which is a sustainable rate of weight loss.

If you reach a weight-loss plateau or your weight-loss plan isn't working, consider repeating this process to reevaluate your current calorie intake and calorie needs. Keeping a food diary lets you see if you are getting enough vegetables, protein, and natural foods to support a healthy lifestyle. Processed foods often have empty calories and aren't as filling or beneficial for sustainable weight loss as whole foods.

It's also possible to not lose weight no matter how often you repeat this process. If your body has reached its limit, it can be challenging to push beyond that point.

A Word From Verywell

When it comes to how many calories the average person should eat in a day, remember that calories represent one aspect of nutrition. The combined caloric and nutrient values of foods we eat matter more for our health. Eating a 100-calorie cookie doesn't give you the same benefits as a 100-calorie bowl of vegetables. Striking a balance between treats and functional foods is the key to developing sustainable eating habits.