Unfortunately, most of us apparently can’t identify our calorie needs. Calorie needs depend on weight, age, gender and activity level, as well as individual metabolic rate. Women ages 31 to 50 who exercise less than 30 minutes a day need about 1,800 calories daily, while men need about 2,200. Women ages 31 to 50 who exercise 30 minutes a day can eat about 2,000 calories daily, while men can eat about 2,400. Recalculate your needs with every five to 10 pound change, since calorie needs change with weight.
Recommended limits of fat consumption are based on calorie needs. If you multiply estimated calorie needs by 0.011, you will see your recommended maximum grams of saturated fat daily. Find out how many calories you burn
Discretionary calories represent the extra foods and drinks that supply calories without much nutritional value. The allowance is 132 discretionary calories a day for someone maintaining weight and eating about 1,600 calories a day, and 290 discretionary calories daily for someone who needs 2,200 calories a day.
Strategies for a balanced diet change with calorie level, too. Goals for losing weight