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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.
Several factors like age, health, body type and size, weight, fitness goal and activity level dictate the amount of calories you should eat in a day. Before determining how many calories are needed to gain or lose weight, letâs start with how many calories it takes to maintain your current weight.n order to get a general idea of how many calories you burn in a day, multiply your current weight by the daily amount of energy used: inactive persons should multiply weight times 14 to 16 calories; somewhat active 16 to 18 calories; and extremely active 18 to 20 calories. 110 lbs.