Most people need more than 1,200 calories each day. Actually, it’s more like somewhere between 1,600 and 3,000 calories per day, depending on your age, sex, activity level, and health status. Meal-Prep Tip: Refrigerate the last 2 Creamy Avocado and White Bean Wraps to have for lunch on Day 7. To make it 2,000 calories: Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch. To make it 3,000 calories: Add 2 Tbsp. peanut butter to the P.M. snack and add 1½ cups Easy Brown Rice at dinner. I used to eat like 1200 - 1300 a day but then have a HUGE binge every week or two and lose 1lb a week max, but now I eat around 1800 - 1900 a day and lose about ½lb a week. I do walk a hell of lot more now and exercise once or twice a week but I’m never really hungry as the higher fat keeps me satiated, and my blood sugar has evened out. How Many Calories Do I Need Each Day? Shutterstock The long-standing guideline is this: For active adults age 31-50, men need 2,800 to 3,000 calories daily and women need around 2,200. Below is a breakdown of the cost of ingredients for a 3000-calorie diet: – For each pound of chicken breast, it costs $2. – Brown rice costs $1.50 per pound. – A can of black beans is priced at $0.50. – You can get a can of diced tomatoes for $0.50. – A dozen eggs costs $1. – Ground beef is available at $2 per pound. With that being said, here is a 1-day sample menu for you to build on while creating a 2700 calorie diet meal plan for the week (13): Breakfast: 2 whole eggs, 1 cup egg whites, 1 cup oats, 1 cup blueberries, and 2 tablespoons maple syrup. Calories: 595, carbs: 75 g, fats: 15 g, protein: 40 g. Snack: 1 whole-grain ham sandwich (2 slice whole 1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. For example, run for a minute, then walk for two minutes. Repeat this pattern for 20 to 30 minutes. 2. Weight train. Add muscle mass to your body and you can burn more calories at rest. Here are average daily calorie needs, according to the United States Office of Disease Prevention and Health Promotion: Adult women: 1,600 to 2,400 calories. Adult men: 2,000 to 3,000 calories. Young children: 1,000 to 2,000 calories. Older children and adolescents: 1,400 to 3,200 calories (with boys generally at the higher end of the scale) Add it all up and the typical American consumes about 3,000 calories and 150 grams of fat in a Thanksgiving meal, according to the Calorie Control Council. And that doesn't count going back for a If you're not gaining weight then yes. Calorie requirement varies person to person depending on many factors, for reference I'm 5'10" and currently eating just over 4000 calories a day, I started on about 3700 and have hit 5 months on my current bulk so far, with a weight gain of about 2.5lb a month Ufjd.