Kristen replied:
Think of calories from food and drinks as energy that powers your body. If you’re very active, you need more calories than a person who is less active.
Of course, other things affect your calorie needs—age, height, weight, and more.
Adult women often need 1,600–2,400 calories a day. Men may need 2,200–3,000. Ask your healthcare provider for advice.
Once you have a sense of your needs, you can balance:
| Calories In | Calories Out |
| consuming foods and beverages |
fueling body functions and activity |
Take in fewer calories than your body uses and your weight may go down. Why? Your body will burn fat and muscle for energy.
What if you eat and drink more calories than your body uses? Your weight can go up. Your body stores extra energy as fat.
The answer is different for everyone. But eating a variety of foods that have lots of nutrients, rather than empty calories from sugar and fat, will help you feel your best. It can also help fight off illness and reduce the risk of getting injured.