How many calories do you need every day?

How many calories do you need every day?

Understanding how many calories you need each day is key to maintaining your best health.

Calorie requirements vary based on your age, activity level, and life stage, whether you’re focused on weight maintenance, weight loss, or navigating specific phases of life such as pregnancy, breastfeeding, or menopause.

Calories for Weight Maintenance

For most women, daily calorie needs for weight maintenance fall within the following ranges:

  • Sedentary lifestyle: 1,800–2,000 calories per day

  • Moderately active lifestyle: 2,000–2,200 calories per day

  • Active lifestyle: 2,200–2,400 calories per day

Maintaining a healthy weight supports energy levels, hormone balance, and overall well-being.

Calories for Weight Loss

For weight loss, calorie intake typically needs to be reduced by 500–750 calories per day to create a calorie deficit, leading to approximately 0.5–1kg of weight loss per week. Safe calorie ranges for weight loss include:

  • Sedentary lifestyle: 1,200–1,500 calories per day

  • Active lifestyle: 1,500–1,800 calories per day

Calorie Needs Through Life Stages

Pregnancy

During pregnancy, calorie needs increase by about 300–500 calories per day in the second and third trimesters to support fetal growth and development.

Breastfeeding

Breastfeeding requires additional energy, adding approximately 450–500 calories per day to meet nutritional demands for milk production.

Perimenopause and Menopause

As women approach perimenopause and menopause, metabolism often slows, leading to lower calorie requirements. Focus shifts to nutrient-dense foods, high in protein, fibre, and healthy fats to support bone health, muscle mass, and hormone balance. Calorie targets may range between 1,400–1,800 calories, depending on activity levels.

Using Our Calorie & BMR Calculator

At Zing Wellbeing, we make it simple to calculate your personal calorie needs with our easy-to-use BMR Calculator. Whether your goal is to lose weight, maintain weight, or support specific health needs, our calculator provides customised results to help you stay on track. Access the calculator here

Tailored Meal Plans for Women’s Health

We offer over 20 calorie-controlled meal plans in our program targeted to women’s health needs, including:

  • Menopause – Hormone-balancing and metabolism-boosting recipes

  • Cholesterol – Heart-healthy meal plans

  • Liver Detox – Liver cleansing meal plans

  • PCOS – Hormone-regulating and insulin-friendly options

  • Weight Loss – Fat-burning and calorie-controlled meals

  • Gut Health – High-fibre and probiotic-rich foods

  • Tummy Fat Reduction – Anti-inflammatory and metabolism-enhancing recipes

  • Anti-Bloat – Low-sodium, anti-inflammatory meal plans

  • Diabetes Management – Blood sugar-regulating plans

  • Anti-Inflammatory – Focused on reducing inflammation and supporting overall health

Final Thoughts

Whether you’re focusing on weight maintenance, weight loss, or adapting to life’s changing needs, understanding your calorie requirements is essential. With the Zing Wellbeing program, you can confidently nourish your body through every stage of life with meal plans designed specifically for women’s health.

Explore our range of meal plans and use our BMR Calculator today to get started on your personalized health journey!

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