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Figuring out exactly how many calories to consume each day can be a consuming task. Luckily, the Institute of Medicine, the group whose Food and Nutrition Board determines the RDAs for vitamins, minerals, and other nutrients, has created a list of the average daily calorie allowance for healthy people from infants to senior citizens who maintain a healthful weight (see Chapter 4) based on the amount of activity a person performs each day.

Table 5-4 shows the calorie recommendations as estimated by the U.S. Department of Agriculture and Health and Human Services. Note that in this context, sedentary means a lifestyle with only the light physical activity associated with daily living; moderately active means a lifestyle that adds physical activity equal to a daily 1.5-to-3-mile walk at a speed of 3 to 4 miles per hour; active means adding physical activity equal to walking 3 miles a day at the 3 to 4 miles per hour clip.

TABLE 5-4 Estimated Daily Calorie Requirements for Healthy Adults Based on Activity Level

Gender	Age (years)	Sedentary	Moderately Active	Active
Child	2–3	1,000	1,000-1,400	1,000-1,400
Female	4–8	1,200	1,400–1,600	1,400–1,600
	9–13	1,600	1,600–2,000	1,800–2,200
	14–18	1,800	2,000	2,400
	19–30	2,000	2,000–2,200	2,400
	31–50	1,800	2,000	2,200
	51–60	1,600	1,800
Male	4–8	1,400	1,400–1,600	1,600–2,000
	9–13	1,800	1,800–2,200	2,000–2,600
	14–18	2,200	2,400–2,800	2,800–3,200
	19–30	2,400	2,600–2,800	3,000
	31–50	2,200	2,400–2,600	2,800–3,000
	51–60	2,200	2,200–2,400	2,400–2,800
	61–65	2,000	2,400	2,800
	66–75	2,000	2,200	2,600
	76+	2,000	2,200	2,400

Note: “Sedentary” means lifestyle with only light physical activity such as that associated with typical day-to-day life. “Moderately active” means adding physical activity equal to walking 1.5 to 3 miles a day at about 3 to 4 miles per hour. “Active” means adding a walk longer than 3 miles per day at the same clip of 3 to 4 miles per hour.

Source https://www.webmd.com/diet/features/estimated-calorie-requirement based on https://fns-prod.azureedge.net/sites/default/files/usda_food_patterns/EstimatedCalorieNeedsPerDayTable.pdf

Calories are not your enemy. On the contrary, they give you the energy you need to live a healthy life. The trick is to manage your calories and not let them manage you. When you know which foods provide what energy, you can strategize your energy intake to match your energy expenditure, and vice versa. When you do, your body will say, “Thank you,” every day.