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Daily Calorie Intake Guide

Women

Women

  • 1,600–2,400 calories/day
  • Ages 19–30: 2,000-2,400
  • Ages 31–59: 1,800-2,200
Men

Men

  • 2,000–3,000 calories/day
  • Ages 19–30: 2,400-3,000
  • Ages 31–59: 2,200-2,800
Athletes

Athletes

  • 2,500–3,500 calories/day
  • Depends on training
  • May need supplements
Seniors

Seniors

  • 1,600–2,200 calories/day
  • Focus on protein
  • Regular small meals

Calorie Guide: Common Foods

proteins

grains

fruits

vegetables

snacks

Food ItemCalories (per 100g)
Mixed Nuts607
Greek Yogurt59
Protein Bar238
Dark Chocolate546

beverages

Food ItemCalories (per 100g)
Green Tea1
Orange Juice47
Smoothie67
Coffee with Milk21

dairy

Food ItemCalories (per 100g)
Cheddar Cheese402
Milk (Whole)61
Cottage Cheese98
Mozzarella280

legumes

Food ItemCalories (per 100g)
Lentils116
Chickpeas164
Black Beans132
Edamame122

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