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Recommended Calories: 2,000â2,200 per day. The amount of calories it takes to maintain your weight depends a great deal on how active you are. Men who exercise daily can eat as many as 2,600 calories a day; an athlete in training can down as many as 3,000 calories.
Lower Calorie Needs. Sedentary people burn fewer calories throughout the day, which means they must consume lower-calorie diets to avoid weight gain. A sedentary woman between 19 and 30 years of age burns 1,800 to 2,000 calories daily, while a sedentary woman between 31 and 51 burns about 1,800 calories per day. Sedentary men in the two age categories burn between 2,400 and 2,600 calories and between 2,200 and 2,400 calories, respectively.