What are Calories?
Calories are units of energy found in food and drinks. Your body uses calories to power every function, whether it is simply breathing, pumping blood, or fuelling a workout. Your total daily calorie requirement depends on three main things:
Basal Metabolic Rate (BMR): The number of calories burned at rest to maintain basic life functions, like breathing.
Physical Activity: Physical movements, such as walking, workouts, strength training, cardio, etc.
Thermic Effect of Food (TEF): The number of calories burned during digestion.
Unlike popular belief, BMR is not your daily calorie requirement. You must understand the difference between BMR and calorie needs to calculate the number of calories you need every day.
How Age Affects Calorie Needs?
As you grow older, your metabolism tends to slow down. While children and teenagers need more calories to support growth, adults require energy to maintain body functions. However, senior citizens usually need fewer calories due to reduced muscle mass and physical activity. You can check the daily calorie requirement for different age groups in the table below:
Age Group
Daily Calories (Men)
Daily Calories (Women)
2–3 years
1,000 – 1,400 kcal
1,000 – 1,400 kcal
4–8 years
1,400 – 1,800 kcal
1,200 – 1,600 kcal
9–13 years
1,800 – 2,200 kcal
1,600 – 2,000 kcal
14–18 years
2,400 – 2,800 kcal
1,800 – 2,400 kcal
19–30 years
2,400 – 3,000 kcal
1,800 – 2,400 kcal
31–50 years
2,200 – 3,000 kcal
1,800 – 2,200 kcal
51+ years
2,000 – 2,800 kcal
1,600 – 2,200 kcal
How Gender Affects Calorie Needs?
Men generally require more calories than women due to higher muscle mass, larger body size, and faster metabolism. Besides, hormonal and biological differences influence how energy is stored and used. You can refer to the table below to see how gender affects calorie requirements:
Activity Level
Calorie Requirements for Men
Calorie Requirements for Women
Sedentary
1,600 – 2,000 kcal
2,000 – 2,400 kcal
Moderate
1,800 – 2,200 kcal
2,200 – 2,800 kcal
Heavy/Active
2,000 – 2,400 kcal
2,400 – 3,000 kcal
How Activity Level Affects Calorie Needs?
Physical activity is one of the biggest drivers of calorie consumption. The more active you are, the more energy you need. Even walking 3 to 5 km daily can significantly raise your calorie requirements. Higher activity levels also increase the need for carbohydrates and protein to support energy expenditure and muscle recovery. Similarly, water, fibre, and micronutrient needs also rise with increased physical effort.
Therefore, understanding your activity level helps tailor your calorie intake more accurately, ensuring you are neither under-eating nor over-consuming calories. The National Institute of Nutrition (NIN) recommends the following fat intake based on your activity levels:
Activity Level
Description
Fat Intake
Sedentary
Minimal movement or exercise
25g/day
Moderate
Exercise or active walking 5 days/week
30g/day
Heavy/Active
Daily intense physical activity
40g/day
What is the Daily Calorie Needs for Men and Women?
According to the Indian Journal of Forensic and Community Medicine (IJFCM), the daily calorie requirement for an adult woman is 1660 – 2720 kcal, whereas for an adult man is 2110 – 3470 kcal. However, the exact calories may vary as per your age and lifestyle.
How to Calculate Your Daily Calorie Needs?
To calculate your daily calorie needs, you can either use a calorie calculator or the following formula:
Calories per Day = BMR × Activity Level Multiplier
To calculate your BMR, you can either use a BMR calculator or the Mifflin-St. Jeor Equation mentioned below:
For Men: BMR: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For Women: BMR: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Once you have calculated your BMR, multiply it by your physical activity level as per the following table to get your Total Daily Energy Expenditure (TDEE):
Activity Level
Multiplier
Description
Sedentary
1.2
Little to no physical activity
Lightly Active
1.375
Light exercise/sports 1–3 days a week
Moderately Active
1.55
Moderate exercise/sports 3–5 days/week
Very Active
1.725
Hard exercise 6–7 days a week
Extra Active
1.9
Very hard exercise + physical job
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FAQs

  • Q. Are there differences in calorie needs based on age, gender, or activity level?

    Ans: Yes. Age, gender, and activity levels play a big role in determining the calories you need every day. While age affects metabolism and growth rate, gender impacts your body composition, and activity level determines how much energy your body burns.

  • Q. How does activity level affect calorie intake?

    Ans: A higher activity level increases your calorie intake as it consumes and burns more energy than a sedentary lifestyle.

  • Q. How does gender affect calorie requirements?

    Ans: While men generally need more calories due to higher muscle mass, women might need more iron and calcium due to hormonal differences.

  • Q. How does age influence dietary needs?

    Ans: Younger people need more calories for growth and energy, and hence, they have higher dietary needs. As you age, muscle mass and metabolism decline, reducing your calorie needs and the need for nutrient-dense foods.

  • Q. How does appetite change with age?

    Ans: Generally, your appetite decreases with age due to hormonal shifts, slower metabolism, or reduced physical activity, which can lead to lower calorie requirements.

  • Q. What are the activity levels for calories?

    Ans: The activity levels used to calculate calorie requirements are sedentary, lightly active, moderately active, very active, and extra active.

  • Q. How does physical activity affect the calorie needs of a person?

    Ans: Physical activity consumes a high level of your energy and improves metabolism. Hence, it increases your calorie requirement and helps regulate weight and hormone levels.

  • Q. Which activities consume more calories?

    Ans: High-intensity workouts, running, swimming, strength training, etc., burn maximum calories.

  • Q. How do age, gender, activity level, and metabolism affect energy requirements?

    Ans: Your age, gender, activity level, and metabolism determine the number of calories you need daily. A young, active male with a fast metabolism will require far more energy and calories than an older, sedentary male.

  • Q. How to determine calorie needs based on activity level?

    Ans: You can calculate your daily calorie requirement or TDEE by multiplying your BMR with your daily physical activity level (PAL).
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