How many discretionary calories can I have?
The discretionary calories allowance is based on estimated calorie needs by age/sex group. Physical activity increases calorie needs, so those who are more physically active need more total calories and have a larger discretionary calorie allowance. The discretionary calorie allowance is part of total estimated calorie needs, not in addition to total calorie needs. The chart gives a general guide.
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Age and sex
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Not physically active*
|
Physically active**
|
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|---|---|---|---|---|---|---|
|
Estimated
total calorie need |
Estimated
discretionary calorie allowance |
Estimated
total calorie need |
Estimated
discretionary calorie allowance |
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|
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Children 2-3 years old
|
1000 calories
|
165***
|
1000-1400 calories
|
165 to 170
|
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Children 4-8 years old
|
1200-1400 calories
|
170***
|
1400-1800 calories
|
170 to 195
|
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Girls 9-13 years old
|
1600 calories
|
130
|
1600-2200 calories
|
130 to 290
|
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Boys 9-13 years old
|
1800 calories
|
195
|
1800-2600 calories
|
195 to 410
|
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Girls 14-18 years old
|
1800 calories
|
195
|
2000-2400 calories
|
265 to 360
|
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Boys 14-18 years old
|
2200 calories
|
290
|
2400-3200 calories
|
360 to 650
|
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Females 19-30 years old
|
2000 calories
|
265
|
2000-2400 calories
|
265 to 360
|
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Males 19-30 years old
|
2400 calories
|
360
|
2600-3000 calories
|
410 to 510
|
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Females 31-50 years old
|
1800 calories
|
195
|
2000-2200 calories
|
265 to 290
|
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Males 31-50 years old
|
2200 calories
|
290
|
2400-3000 calories
|
360 to 510
|
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Females 51+ years old
|
1600 calories
|
130
|
1800-2200 calories
|
195 to 290
|
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Males 51+ years old
|
2000 calories
|
265
|
2200-2800 calories
|
290 to 425
|
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*These amounts are appropriate for individuals who get less than 30 minutes of moderate physical activity most days. Click here for more information about physical activity.
**These amounts are appropriate for individuals who get at least 30 minutes (lower calorie level) to at least 60 minutes (higher calorie level) of moderate physical activity most days. Click here for more information about physical activity.
***The number of discretionary calories is higher for children 8 and younger than it is for older children or adults consuming the same number of calories, because younger children’s nutrient needs are lower. Therefore, less food from the basic food groups and fewer “essential calories” are needed.
