Calories
How Many Can I Have?
The limit for empty calories is based on estimated calorie needs by age/gender group. Physical activity increases calorie needs, so those who are more physically active need more total calories and have a larger limit for empty calories. The chart gives a general guide.
Age and gender | Estimated calories for those who are not physically active | |
| Total daily calorie needs* | Daily limit for empty calories |
Children 2-3 yrs | 1000 cals | 135** |
Children 4-8 yrs | 1200-1400 cals | 120 |
Girls 9-13 yrs | 1600 cals | 120 |
Boys 9-13 yrs | 1800 cals | 160 |
Girls 14-18 yrs | 1800 cals | 160 |
Boys 14-18 yrs | 2200 cals | 265 |
Females 19-30 yrs | 2000 cals | 260 |
Males 19-30 yrs | 2400 cals | 330 |
Females 31-50 yrs | 1800 cals | 160 |
Males 31-50 yrs | 2200 cals | 265 |
Females 51+ yrs | 1600 cals | 120 |
Males 51+ yrs | 2000 cals | 260 |
* These amounts are appropriate for individuals who get less than 30 minutes of moderate physical activity most days. Those who are more active need more total calories, and have a higher limit for empty calories. To find your personal total calorie needs and empty calories limit, enter your information into "My Daily Food Plan."
** The limit for empty calories is higher for children 2 and 3 years old than it is for some older children, because younger children have lower nutrient needs and smaller recommended intakes from the basic food groups.