How many calories per day do you need: what 1500, 1800 and 2000 kcal mean

The numbers 1300, 1500, 1800 and 2000 kcal appear in apps, recommendations and on packaging so often that they look like the norm. In fact, they are reference points, and everyone's energy needs are different. Let's look at where these numbers come from.

What calories and kcal are

A calorie is a unit of heat: that much energy is needed to heat 1 gram of water by 1 degree Celsius. In nutrition, kilocalories are counted — kcal, that is, thousands of calories. On packaging, energy value is found under the heading "energy": next to kcal, kJ is usually indicated, and 1 kcal is approximately equal to 4.1868 kJ.

In dietetics, the prefix "kilo" is often dropped and a kilocalorie is simply called a calorie, so "2000 calories a day" means 2000 kcal.

Energy from food and drinks is needed by the body to function. If the energy that comes with food equals the energy expended, weight stays roughly the same; if more — the body stores the excess as fat, if less — it takes energy from stores.

What daily calorie needs depend on

There is no single norm: there is no one diet and one calorie number that would suit everyone. Needs depend on several things.

• age;
• sex;
• weight and height;
• level of physical activity;
• health status and goals.

The logic is simple: the larger the body and the more it moves, the more energy it needs. Brisk walking burns more calories than walking calmly.

2000 calories a day: is that a lot or a little

The average reference point for an adult woman is about 2000 kcal a day, for a man — about 2500 kcal. This means that 2000 kcal for a woman is an average reference point, not an upper limit; for a man, the same number is below average.

Whether it is a lot or a little depends not on the number but on the person. For a tall woman with an active job, 2000 kcal may be a modest amount; for a short woman with a sedentary day — the opposite.

1300, 1500, 1600 and 1800 calories: what these numbers mean

These values are not norms and not steps on a scale. They are numbers from other people's recommendations, apps and menus, and the same number suits one person but not another.

1300 calories a day, 1400 calories a day, 1500 kcal a day, 1600 calories a day and 1800 calories a day — all of them are below the average reference points for adults. Whether they suit a particular person is decided by their age, weight, height and activity, not by the name of the number.

"Is 1800 calories a lot or a little" is a question without a universal answer. For a small woman with a calm daily rhythm, such a number may be close to her needs; for a large man with physical work — noticeably lower.

Reference points for women's and men's needs

Average reference points for adults: about 2000 kcal a day for a woman and about 2500 kcal for a man. These are average numbers for adults, from which individual deviations are calculated.

This is also how to read the numbers: 2000 calories a day for a woman is an average reference point, 1800 is below it, 1500 and 1300 are even lower. For a man, the average point is 2500 kcal. These numbers do not become a ready-made plan: they do not take into account your weight, height and habits.

The number of calories in the diet by itself is not a reason to call an ambulance. 103/112 — for life-threatening conditions, for example signs of stroke or heart attack.

When to discuss nutrition with a doctor or dietitian

A conversation is appropriate if it is unclear how to relate the numbers to your age, weight, height and activity level; a doctor may refer you to a dietitian for individual recommendations.

A doctor looks not at one number but at the picture: weight history, lifestyle, illnesses, medications. If necessary, they will prescribe examinations — the set depends on complaints and examination.

The material is for reference and does not replace a doctor's consultation: the numbers in apps and articles are only a reference point, and it is better to discuss your situation with a specialist.

This content is for reference and does not replace a doctor's consultation. Medical disclaimer