Whether you’re trying to lose weight, gain weight, or stick to your current weight, you might be tempted to look up the suggested calories per day for your gender, age, and activity level. The following chart should only be used as a reference point because every person is so different metabolically even when they are the same size and gender.
• To maintain weight, the chart below shows you your daily calorie limit. It’s based on your age, activity level, and the BMI (body-mass index) of 21.5 for women and 22.5 for men.
• To lose weight, about 0.5 kg per week — reduce total calories in the chart by 500 a day.
• To gain weight, add 500 calories per day for 0.5 kg you want to gain per week.
For successful weight loss that you can maintain over time, our nutrition expert recommends choosing foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.