How much food a person should consume will depend on many factors. This can include height, age, sex, health, job, physical activities, genetics, body size, body composition, and medications.
Optimal food intake depends on how many calories a person needs.
When it comes to weight, it is not always as simple as calories in versus calories out. However, if people consume more calories daily than they use up, they usually put on weight. If they consume fewer calories than they need for energy, they will likely lose weight.
This article explains how much food individuals should eat and what types of foods to include in a healthy diet.
How much a person should eat depends on what their goals are. For example, a person may want to:
- maintain their body weight
- lose or gain weight
- prepare for a sports event
Any focus on food intake is closely linked with calorie consumption.
Calories measure the energy in food. Understanding calories helps a person determinehow much food they need to eat.
Different foods have different calorie counts per gram or ounce of weight.
Males
According to the
| Age | Daily calorie requirements |
|---|---|
| 19 to 30 years | 2,400 to 3,000 calories |
| 31 to 60 years | 2,200 to 3,000 calories |
| 61+ years | 2,000 to 2,600 calories |
Females
According to the
| Age | Daily calorie requirements |
|---|---|
| 19 to 30 years | 2,000 to 2,400 calories |
| 31 to 60 years | 1,600 to 2,200 calories |
| 61+ years | 1,600 to 2,000 calories |
Children
Daily calorie requirements for children are as follows:
| Age | Daily calorie requirements |
|---|---|
| 2 to 4 years | Males: 1,000 to 1,600 calories Females: 1,000 to 1,400 calories |
| 5 to 8 years | Males: 1,200 to 2,000 calories Females: 1,200 to 1,800 calories |
| 9 to 13 years | Males: 1,600 to 2,600 calories Females: 1,400 to 2,200 calories |
| 14 to 8 years | Males: 2,000 to 3,200 calories Females: 1,800 to 2,400 calories |
People aiming for a moderate body weight should check the calorie content of the food they eat and compare it with the number of calories they are burning.
The
- Vegetables: 2.5 cups of vegetables daily
- Fruit: 2 cups of fruit daily
- Grains: 3 to 6 servings or 3 to 6 ounces of grains daily, with at least half of total grains being whole grains
- Dairy: 3 servings or 3 cups daily of dairy
- Protein: 1 to 2 servings or 5.5-ounce equivalents of protein daily
- Fats and oils: 2 to 3 servings of fat or oil per day (or 9 teaspoons)
The National Institute on Aging (NIA) suggests
- Consume various fruits and vegetables: Experts recommend people consume various colorful fruits and vegetables, including dark green, red, and orange vegetables. Examples of dark green vegetables include spinach, kale, and broccoli.
- Eat plenty of grains: A good grain should not have a high sugar, salt, or fat content. Examples include wild rice, quinoa, oats, brown rice, and barley. Whole-grain pasta, oatmeal, and bread are better than those made from refined cereals. Beans, legumes, and starchy vegetables, like sweet potatoes, are alternatives to grains that contain many of the same nutrients.
- Get enough dairy: Milk contains calcium, potassium, and vitamin D. A person should limit their milk intake with added sugars and other sweeteners. Low fat milk may be best if a person is limiting their total fat or saturated fat intake for heart health reasons. For those who do not drink milk, fortified drinks or plant-based milks are a good alternative.
- Get protein from meat and meat alternatives: Experts recommend lean meats, like chicken or turkey. A person can also get protein from meat alternatives, such as tofu, lentils, and beans.
Other organizations also recommend the following:
- Avoid frying foods: Instead, a person
should try roasting, baking, or poaching. Vegetables can be steamed or stir-fried. - Limit processed meats: Processed meats
may increase a person’s risk of cancer with regular intake. If a person does eat processed or prepackaged meat, they should consider low salt and low fat options. - Limit saturated fats: Experts recommend consuming less than
6% of a person’s total calories from saturated fat. Saturated fats are present in butter, cheese, red meat, other animal-based foods, and tropical oils. - Opt for unrefined carbohydrates: Whole grains, for example, are
high in fiber and release energy slowly, helping people feel full for longer. - Get plenty of fiber: Whole fruit and vegetables are a better choice than their juices, as they provide
more nutrients and fiber. They are also more filling, which can deter overeating.
If a person’s main concern is to know how much food they should eat, they still have to be aware of their calorie values. With high calorie foods, the quantity will have to be less, while a person can eat more with lower calorie foods.
Some researchers believe that limiting daily calorie intake can extend a person’s life span.
A 2022 study highlights that calorie-restriction diets can reduce the likelihood of diseases such as:
However, its authors acknowledge that research on this topic is still in its early stages, and the findings are inconsistent.
Calorie restriction may not be suitable or safe for everyone, and a person may wish to talk with a healthcare professional before proceeding. Ultimately, researchers needed to understand how calorie-restriction diets affect human aging markers.
Other research emphasizes the quality of a person’s diet as opposed to the calorie intake alone.
For example, a
The review also highlights that an adequate intake of protein, fiber, vitamin D, and omega-3 fatty acids supports better physical function, bone health, muscle strength, and cognitive function and lowers the risk of chronic diseases and disability.
What is a normal amount of food to eat in a day?
A normal amount of food to eat in a day will vary from person to person. This will depend on factors such as height, age, sex, activity levels, and genetics.
In general, however, it includes three balanced meals. A typical adult needs around 2,000 to 2,500 calories daily.
How many meals should you actually eat a day?
Traditionally, most people aim to eat three meals per day, though the ideal number of meals can vary based on personal preference and lifestyle.
More recently,
Is one meal a day enough food?
Most health professionals do not recommend eating one meal per day. It’s important that a person has a diet that is well-balanced and meets daily calorie and nutrient requirements.
The amount of food a person should consume daily will depend on factors such as their height, age, sex, health, activity levels, and genetics.
The average calorie intake is about 2,500 calories for adult males and 2,000 calories for adult females.
A person should aim to follow a healthy, balanced diet consisting of various fruits, vegetables, and grains. Dairy, protein, fats, and oils are also essential components of a varied diet.