reference
Daily Calorie Needs Reference Table
Calorie reference table for common body weights and activity levels.
These estimates assume average height and age (~30 years). Individual needs vary ±200 kcal. Use as a starting point, then adjust based on real-world weight trends.
Estimated daily calories (kcal) for women; men add ~250–300 kcal
| Weight | Sedentary | Lightly Active | Moderately Active | Very Active |
|---|---|---|---|---|
| 55 kg (121 lb) | 1,650 | 1,900 | 2,150 | 2,450 |
| 65 kg (143 lb) | 1,850 | 2,150 | 2,400 | 2,750 |
| 75 kg (165 lb) | 2,050 | 2,350 | 2,650 | 3,050 |
| 85 kg (187 lb) | 2,250 | 2,600 | 2,900 | 3,350 |
| 95 kg (209 lb) | 2,450 | 2,850 | 3,200 | 3,650 |
Activity level definitions
Sedentary: desk job, little exercise. Lightly active: light exercise 1–3 days/week. Moderately active: moderate exercise 3–5 days. Very active: hard exercise 6–7 days or physical job.
Frequently asked questions
How do I use this Calories reference?
Find your category or range in the table, then use the linked calculator to compute an exact value for your inputs.
Try the calculator
Calorie Calculator