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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.
Subtract 200 from that figure. It sucks, but itâs true: As you get older, your metabolism slows a bit, and your system requires fewer calories to function. Now you know how many calories you need to maintain your current weight. If youâre trying to downsize, just delete 500 from that number. Consuming 500 fewer calories per day gives you a deficit of 3,500 calories a week, which equals about one pound, says Kohn. Losing a pound a week is the safest way to diet because it doesnât lead to deprivation or nutritional deficiencies, she adds.