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To gain weight, you should consume 1600 calories a day. Each one of your meals should be about 400 calories and you can snack on a total of 400 calories a day. If you prefer, have 430 to 435 calories for each meal and keep your snack total to 300 calories â whatever works best for you. We have different calorie plans for women, depending on your needs. Pregnant and breastfeeding women should aim for 1700 calories a day â 12WBT has a pregnancy plan just for you.
The amount of recommended calories per day varies depending on age, gender, height, weight, and level of activity. According to the 2010 Dietary Guidelines, the daily calorie â¦ intake for adult women should be between 1,600 and 2,400, depending on level of activity.For adult men it ranges from 2,000 to 3,000 a day.The more active you are, the more calories are needed per day.0 percent proteins, 10 percent carbohydrates, 10 percent fats Daily calorie intake should be divided into a baseline of 1/4  protein (beans, lentils, lean meat), 1/4 vegeta â¦ bles, 1/4 fruits and  1/4 grains for an adult in good health.