How many calories should I eat a day at 28? A personalized guide

December 9, 2025 •

3 min read

According to the Dietary Guidelines for Americans 2020-2025, adult females aged 19 to 30 typically need between 1,800 and 2,400 calories per day, while males in the same age range need 2,400 to 3,000. However, these are broad averages, and the exact number depends on several individual factors.

Quick Summary

The ideal daily calorie intake at age 28 varies widely based on individual factors like sex, height, weight, and activity level. This guide provides comprehensive information on calculating your specific needs for weight maintenance, loss, or gain, and offers actionable strategies for achieving your health goals. It emphasizes the importance of a balanced diet and regular physical activity over a simple calorie number.

Key Points

Calculate Your TDEE: Use a BMR formula and multiply by an activity factor to find your Total Daily Energy Expenditure (TDEE), which is the starting point for setting calorie goals.
Customize for Your Goal: Create a deficit for weight loss (e.g., 500 calories/day), aim for your TDEE for maintenance, or consume a surplus for weight gain.
Balance Your Macros: Distribute your calories across carbohydrates (45-65%), protein (10-35%), and healthy fats (20-35%) for optimal nutrition and satiety.
Stay Active: Combine a healthy diet with regular physical activity, including aerobic and strength training, to boost your metabolism and support weight management.
Prioritize Nutrient-Dense Foods: Focus on whole grains, lean protein, fruits, and vegetables, which provide more nutrition and satisfaction than 'empty calorie' processed foods.
Avoid Extreme Restrictions: A severely low-calorie diet can be harmful, leading to fatigue, nutrient deficiencies, and a slower metabolism. Sustainable, moderate changes are more effective.
Factor in Other Lifestyle Elements: Sleep, stress levels, and hydration also influence your metabolic rate and weight management, so maintain healthy habits beyond just diet and exercise.
Seek Professional Advice: Consult a registered dietitian or doctor for personalized guidance, especially if you have existing health conditions or are unsure about your calorie targets.

Understanding Your Caloric Needs at 28

At 28, your body's metabolism is generally stable compared to your teenage years, but your lifestyle has likely changed, affecting your calorie needs. A personalized approach is crucial, as a sedentary lifestyle requires significantly fewer calories than a highly active one. The foundation of determining your caloric needs starts with calculating your Total Daily Energy Expenditure (TDEE). This metric combines your Basal Metabolic Rate (BMR)—the energy your body burns at rest—with your activity level.

The Mifflin-St Jeor Equation for BMR

To find your BMR, you can use a standard formula. For a 28-year-old:

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × 28) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × 28) - 161

Once you have your BMR, you multiply it by an activity factor to estimate your TDEE:

Sedentary (little to no exercise): BMR x 1.2
Lightly Active (light exercise 1–3 days/week): BMR x 1.375
Moderately Active (moderate exercise 3–5 days/week): BMR x 1.55
Very Active (hard exercise 6–7 days/week): BMR x 1.725
Extra Active (very hard exercise & physical job): BMR x 1.9

Setting Your Weight Goal: Maintenance, Loss, or Gain

Your final calorie target will depend on your objective. For weight maintenance, aim to consume your TDEE. To lose weight, you need to create a calorie deficit, typically by subtracting 500 calories per day to lose about one pound per week. If you want to gain weight, you'll need a surplus by adding extra calories, focusing on nutrient-dense options. For example, a moderately active 28-year-old female might need around 2,000 calories to maintain weight, 1,500 for weight loss, and 2,500 for weight gain. However, men require more calories on average.

Balancing Macronutrients for Optimal Health

While total calories are important, the source of those calories matters just as much. A balanced diet provides the right proportions of macronutrients: carbohydrates, proteins, and fats. The Dietary Guidelines for Americans suggest these ranges for adults over 18:

Carbohydrates: 45–65% of daily calories
Protein: 10–35% of daily calories
Fats: 20–35% of daily calories

Focus on consuming complex carbohydrates like whole grains, fruits, and vegetables, and lean protein sources such as chicken, fish, and legumes. Prioritize healthy fats from sources like avocados, nuts, and olive oil, and limit saturated and trans fats. Protein, in particular, is beneficial for weight management as it increases satiety and requires more energy to digest.

The Critical Role of Physical Activity

For a 28-year-old, regular physical activity is vital for more than just burning calories. It helps build muscle mass, which increases your resting metabolic rate, and has numerous other health benefits. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities at least two days a week. Combining exercise with dietary changes is far more effective for long-term weight management than diet alone.

Comparison of Calorie Needs at 28 by Sex and Activity


Activity Level	Female (19-30) Calorie Range	Male (19-30) Calorie Range
Sedentary	1,800	2,400
Moderately Active	2,000	2,600
Active	2,400	3,000

Note: These are general guidelines based on age and sex. Individual needs will vary based on height, weight, and specific goals.

Potential Dangers of Calorie Restriction

While a calorie deficit is necessary for weight loss, creating too severe a deficit can be harmful. Consuming too few calories can lead to nutrient deficiencies, fatigue, hair loss, and a suppressed metabolism as your body enters 'starvation mode'. For most adults, dropping below 1,200 calories (for women) or 1,500 (for men) is not recommended without medical supervision. A sustainable and moderate approach is key to success and overall health.

Conclusion

At 28, determining your ideal daily calorie intake requires a personalized calculation that considers your sex, height, weight, and activity level. Start by estimating your BMR and TDEE, then adjust your caloric intake based on your goals, whether it's maintenance, weight loss, or healthy weight gain. Remember that focusing on a balanced, nutrient-dense diet and incorporating regular physical activity are more important for long-term success than fixating on a single calorie number. Listen to your body and make sustainable changes for a healthy future. For professional advice, consulting a registered dietitian is always a smart choice.

For more detailed information on calculating your daily energy needs and creating a personalized plan, you can explore resources like the National Institutes of Health's Body Weight Planner.

Frequently Asked Questions

For a 28-year-old female, the average calorie needs range from 1,800 (sedentary) to 2,400 (active), but this can vary based on individual height, weight, and metabolism.

A 28-year-old male can expect to need between 2,400 (sedentary) and 3,000 (active) calories per day to maintain their current weight, with the specific number depending on individual factors.

Contrary to a common myth, research shows your metabolic rate remains relatively stable from your 20s through your 50s. Weight gain in your late 20s is more likely due to lifestyle changes like decreased physical activity or different eating habits.

The most accurate way to estimate your personal needs is by using a BMR formula, like the Mifflin-St Jeor equation, and multiplying it by an activity factor that reflects your daily exercise level. Online calculators can assist with this.

For a healthy and sustainable weight loss of about one pound per week, create a daily deficit of approximately 500 calories. Combine a moderate reduction in calories with increased physical activity for the best results.

No, most health experts advise against consuming fewer than 1,200 calories per day for women and 1,500 for men, as it can lead to nutrient deficiencies and health risks. Consult a professional before attempting a very low-calorie diet.

Physical activity is crucial. It helps burn calories, increases muscle mass (which boosts metabolism), and improves overall health. Combining a balanced diet with regular exercise is the most effective strategy for managing weight long-term.

Macro balance is highly important because the quality of your calories matters as much as the quantity. A diet with adequate protein, healthy fats, and complex carbs helps control hunger and provides sustained energy.