How Many Calories Are Right For You?

What Are Calories?

Calories are simply units measuring the energy value of food—you need a certain number of calories to give your body energy and keep it functioning. But eating more calories than you need might result in weight gain, so it’s important not to overdo the amount of calories you eat daily.

How many calories are right for you? Your daily calorie needs will depend on your age, gender and activity level—and whether you are trying to lose, gain or maintain your body weight.

Here are eight great sample menus—some simple examples of how to organize your daily meals.Use them as they are or substitute choices of your own. Each one is a starting point for more ideas of how to put great meals together.Your Daily Calorie Number

SUNDAY BREAKFAST

Chunky Veggie Breakfast Hash 250 calories

2 slices Canadian bacon 100 calories

1 cup sliced fresh strawberries 50 calories

1 low-fat blueberry muffin (2½ inch) 110 calories

TOTAL 510 calories

SANDWICHES FOR LUNCH

Mediterranean Chicken Panini 240 calories

½ medium cantaloupe 95 calories

½ cup reduced-fat cottage cheese 100 calories

½ cup carrot sticks 30 calories

TOTAL 465 calories

MEATLESS MONDAY DINNER

Ratatouille Polenta Bake 260 calories

Mixed greens salad with 2 tablespoons reduced-fat Italian

dressing 120 calories

Watermelon Granita 70 calories

TOTAL 450 calories

GO FOR GRILLING DINNER

Lemon-Pepper Pork Tenderloin 140 calories

Grilled Summer Squash Stir-Fry 80 calories

½ cup brown rice 110 calories

½ cup chocolate frozen yogurt 100 calories

TOTAL 430 calories

WARM UP WITH CHILI NIGHT

Black Bean–Sweet Potato Chili 260 calories

Cornbread (2-inch square) 45 calories

Cucumber-Mango Salad 50 calories

Dulce de Leche Fillo Cups 40 calories

TOTAL 395 calories

POT PIE–CRAVING DINNER

Healthified Chicken Pot Pie 260 calories

Fresh spinach salad with fat-free vinaigrette dressing 80 calories

Sliced fresh tomato (2 slices) 25 calories

Cocoa Squares 140 calories

TOTAL 505 calories

ELEGANT STEAK DINNER

Beef Tenderloin with Mushroom-Wine Sauce 240 calories

Baked potato or boiled new potatoes 130 calories

Baby Peas with Bacon and Almonds 130 calories

Sliced fresh tomato (2 slices) 25 calories

Lemon Dessert Shots 110 calories

TOTAL 635 calories

BRIGHT-DAY BRUNCH

Healthified Raspberry French Toast Bake 220 calories

Greek yogurt (½ cup) 100 calories

Broccoli with Roasted Red Peppers and Hazelnuts 70 calories

Orange juice (¾ cup) 75 calories

TOTAL 465 calories