How Many Calories Should You Eat in a Day?
Confused about how many calories you should eat in a day?
Eating too little can drain your energy, slow metabolism, and weaken immunity. Eating too much can lead to obesity, diabetes, and heart disease — all of which are growing lifestyle concerns in India today.
According to the Indian Council of Medical Research (ICMR) – National Institute of Nutrition (NIN), Hyderabad, the 2020 dietary guidelines recommend specific calorie intakes for Indian adults depending on age, gender, and activity level.
What Are Calories?
A calorie is simply a unit of energy you get from food and drinks.
Your body uses calories to fuel:
- Breathing
- Digestion
- Movement
- Thinking
The golden rule: Calories IN vs. Calories OUT.
To maintain a healthy weight, you need to eat the right number of calories for your age, gender, and lifestyle.
Calories Per Gram in Macronutrients
| Macronutrient | kcal/gram | Example Foods |
| Carbohydrate | 4 | Rice, Roti, Fruits |
| Protein | 4 | Dal, Eggs, Paneer |
| Fat | 9 | Oil, Nuts, Ghee |
| Alcohol | 7 | Beer, Wine, Spirits |
📌 Source: ICMR–NIN 2020 Official Report PDF
Beware of Empty Calories
“Empty calories” are foods high in sugar or fat, but very low in nutrition.
Examples include:
- Sugary drinks (colas, packaged juices)
- Fried snacks (samosa, pakoda, chips)
- Cakes, pastries, sweets
- Alcohol
Regular consumption increases risk of obesity, type 2 diabetes, and heart disease.
Calorie Recommendations for Women
| Age Group | Activity Level | Daily Calories (kcal) |
| 19–30 yrs | Sedentary (office work) | 1,660 |
| 19–30 yrs | Moderate (teacher, homemaker with activity) | 2,130 |
| 19–30 yrs | Heavy (farm labor, athletes) | 2,720 |
| 31–50 yrs | Sedentary | 1,660 |
| 31–50 yrs | Moderate | 2,130 |
| 31–50 yrs | Heavy | 2,720 |
| 51+ yrs | Sedentary | 1,600 |
| 51+ yrs | Moderate | 2,000 |
| 51+ yrs | Heavy | 2,400 |
📌 Source: ICMR–NIN 2020 Official Report PDF
Calorie Recommendations for Men
| Age Group | Activity Level | Daily Calories (kcal) |
| 19–30 yrs | Sedentary (desk job) | 2,110 |
| 19–30 yrs | Moderate (shopkeeper, driver, field worker) | 2,710 |
| 19–30 yrs | Heavy (construction, farming, athletes) | 3,470 |
| 31–50 yrs | Sedentary | 2,110 |
| 31–50 yrs | Moderate | 2,710 |
| 31–50 yrs | Heavy | 3,470 |
| 51+ yrs | Sedentary | 2,000 |
| 51+ yrs | Moderate | 2,400 |
| 51+ yrs | Heavy | 3,000 |
📌 Source: ICMR–NIN 2020 Official Report PDF
Calorie Recommendations for Children & Teens
| Age Group | Calories Needed (kcal/day) |
| 1–3 yrs | 1,070 |
| 4–6 yrs | 1,360 |
| 7–9 yrs | 1,700 |
| Boys 10–12 yrs | 2,220 |
| Girls 10–12 yrs | 2,060 |
| Boys 13–15 yrs | 2,860 |
| Girls 13–15 yrs | 2,400 |
| Boys 16–18 yrs | 3,320 |
| Girls 16–18 yrs | 2,500 |
📌 Source: ICMR–NIN 2020 Official Report PDF
Factors That Impact Your Calorie Needs
- Age – Older adults require fewer calories.
- Gender – Men usually need more energy than women.
- Activity level – Desk jobs need fewer calories than field jobs.
- Health status – Pregnancy, illness, and recovery periods change calorie needs.
- Body composition – More muscle = higher calorie burn.
FAQs
Q: How many calories should you eat to lose weight?
To lose 0.5–1 kg per week, reduce 500–700 kcal/day from your maintenance calories.
Q: How many calories should I eat to gain weight?
Add 300–500 kcal/day focusing on protein-rich, nutrient-dense foods.
Q: Can I eat only 1,200 calories a day?
Not recommended unless under medical supervision. It can cause nutrient deficiencies.
Q: What are “empty calories”?
Foods like sugary drinks, fried snacks, packaged desserts, alcohol. They add calories but almost no nutrition.
Q: How to reduce calorie intake naturally?
- Eat whole grains instead of refined
- Replace sugary drinks with water or buttermilk
- Increase vegetable portions in meals
- Practice portion control
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Final Thoughts
Calories are not just numbers — they are fuel for life. Eating the right amount daily can:
- Boost energy
- Prevent lifestyle diseases
- Keep weight under control
With ICMR-approved guidelines and AI-powered support from Yira.ai, you’ll never be confused about how many calories you should eat in a day again.
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Disclaimer
“This blog is for educational purposes only. For personalized medical advice, please consult a healthcare professional.”