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Recommended daily calorie intakes vary across the world. According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women. The NHS stresses that rather than precisely counting numbers (calories), people should focus more on eating a healthy and well balanced diet, being physically active, and roughly balancing how many calories are consumed with the numbers burnt off each day.
As a rough guide, a small female doing less than an hour of exercise each day will require just 1400 to 1600 calories each day, while an average male will need just 1800 to 2200 calories per day. Based on this for sustainable weight loss, women will generally respond well to any dietary regimen based on 1200 to 1400 calories and a male 1600 to 1800 calories per day. While this may sound a lot of calories, the truth is once you keep a strict log of the calories you consume, you will see how easy it is to eat more than this on an average day.