Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. The daily recommended calorie intake varies depending on age, gender, height, weight, and activity levels.


Weight lbs. If you are a lean individual trying to put on muscle you will need to increase your daily calorie intake.

Fat contains nine calories per gram, so divide each number of the fat-calorie range by nine to determine your daily fat grams. Height ft. in. The UL is the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a given life-stage and gender group.

Fat Intake.

See also.

; The recommended intakes are an average to aim for each day. Table of Recommended Daily Intakes for Each Nutrient Table of RDI, DV, and UL for Each Nutrient. Sex Male Female Next. The Australian Dietary Guidelines recommend the number of ‘standard serves’ we should consume from the five core food groups each day, for a nutritious and balanced diet.. About the Australian Dietary Guidelines; About standard serves.

FatSecret calculates your Recommended Daily Intake or RDI to give you a daily calorie target to consume to achieve your goal weight. The U.S. Department of Health and Human Services' 2015-2020 Dietary Guidelines provides these estimated calorie needs: From 1,600 to 2,400 calories per day for women and 2,000 to 3,000 calories a day for men.

Canada's Food Guide; Dietary mineral
Your RDI is calculated based on your unique factors including your age, weight, activity level and desired goal weight. A sudden drop in daily calorie intake (less than 500 calories) can cause your metabolism to slow. Fat provides 9 calories per gram.

The Dietary Guidelines for Americans 2010 recommends that 20 percent to 35 percent of your total daily calories should come from fat for adults over the age of 19 1.Limiting your fat intake to 20 to 35 percent of total calories can reduce your risk for chronic disease, such as heart disease and Type 2 diabetes. The recommended adequate intake of sodium is 1,500 milligrams (3.9 g salt) per day, and people over 50 need even less." The UL is not a recommended level of intake; As intake increases above the UL, the potential risk of adverse effects increases. To lose your weight, 500 calories are subtracted per day for each pound (454 grams) you plan to lose every week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. Switch to Metric Units Age years. The recommended maximum daily intake of sodium – the amount above which health problems appear – is 2,300 milligrams per day for adults, about 1 teaspoon of salt (5.9 g). Here's an example based on a 2,000-calorie-a-day diet: Multiply 2,000 by 0.20 (20%) to get 400 calories and by 0.35 (35%) to get 700 calories.

Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. Australian Dietary Guidelines: Recommended daily intakes. So, in order to gain lean muscle an increase of between 300-500 calories, in combination with a well-structured training program and adequate protein, will see that there is enough energy to increase lean mass. To figure out what that means for you, start with the number of calories you normally eat or want to eat a day.

This table is for an adult male, average weight of 154lbs (70kg) and height of 70inches (177cm). For a 2,000-calorie per day diet, the recommended daily fat intake is 44 to 78 grams. Within each age and sex category, the low end of the range is for sedentary individuals; the high end of the range is for active individuals. Your recommended daily intake (RDI) of calories depends on three main factors: your activity level, age and sex.

It is the recommended daily vitamins and mineral intake considered adequate for healthy people.

Multiply that number by the recommended percentages to get a daily range of fat calories.

Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits (7).

The recommended daily fat amounts for 1,500-calorie and 2,500-calorie diets are 33 to 58 grams and 56 to 97 grams, respectively.