What is the daily recommended calorie intake?

Here's the thing about calories—there's no magic number that works for everyone. Your daily calorie needs depend on several factors that make you uniquely you.

The baseline numbers look like this:

• Sedentary women (19-30): around 2,000 calories
• Active women (19-30): 2,200-2,400 calories
• Sedentary men (19-30): about 2,400 calories
• Active men (19-30): 2,600-3,000 calories

But those are just starting points. Your actual needs shift based on your height, weight, muscle mass, and how much you move throughout the day.

If you're looking to lose weight, you'll want to create a calorie deficit—eating about 500 calories less than your maintenance level typically leads to 1-2 pounds of weight loss per week. So if your maintenance is 2,200 calories, a 1,700-calorie eating plan might work for gradual, sustainable results.

I've seen too many people jump straight to extreme restrictions like a 1200 calorie eating plan without understanding their actual needs first. That approach often backfires because it's not sustainable long-term.

The key? Figure out what your calorie maintenance actually is, then adjust from there based on your goals—whether that's weight loss, muscle gain, or just feeling your best.