Recommended minimum calories per day

1200 calories for female

1800 calories for male

Table is calculated by a 30 years old male 5 ft 9 in / 175 cm on average training, 3-5 days per week.

Body Weight	Calories per day
130-150 lbs / 59-68 kg	2400 - 2600
150 lbs / 68 kg - 170 lbs / 77 kg	2600 - 2780
170 lbs / 77 kg - 190 lbs / 86 kg	2780 - 2980
190 lbs / 86 kg - 210 lbs / 95 kg	2980 - 3170
210 lbs / 95 kg - 230 lbs / 104 kg	3170 - 3360
230 lbs / 104 kg - 250 lbs / 113 kg	3360 - 3560
250 lbs / 113 kg - 270 lbs / 123 kg	3560 - 3750
270 lbs / 123 kg - 290 lbs / 132 kg	3750 - 3950
290 lbs / 132 kg - 310 lbs / 141 kg	3950 - 4140
310 lbs / 141 kg - 330 lbs / 150 kg	4140 - 4330

If you training is:

Lightly active
(light training 1-3 days per week) decrease 200-500 calories per day depends on body weight.

Very active training
(hard training 6-7 days per week) increase 200-500 calories per day depends on body weight.

To gain weight, you have to increase 500 calories per day.
To lose weight, you have to decrease 500 calories per day.

Choose your daily meal plan
2000 Calories Meal Plan
2500 Calories Meal Plan
3000 Calories Meal Plan
3500 Calories Meal Plan
4000 Calories Meal Plan
4500 Calories Meal Plan
5000 Calories Meal Plan
5500 Calories Meal Plan
6000 Calories Meal Plan

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