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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. A pace for healthy weight loss is two pounds per week. 2  Second, should your calorie counter determine eating less than 1000-1200 calories per day for a woman and 1300-1500 for a man, forgo what the calorie counter says and consume the aforementioned minimums.