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Recommended Calories: 2,000â2,200 per day. The amount of calories it takes to maintain your weight depends a great deal on how active you are. Men who exercise daily can eat as many as 2,600 calories a day; an athlete in training can down as many as 3,000 calories.
this is a good calculator for roughly how many calories you need per day: 655 + (4.3 x weight in lbs) + (4.7 x height in inches) - (4.7 x age) = ____ calories This will keep you at your current weight-- obviously eating less and exercising is how lose weight-- or eating more will make you gain weight.est Answer: Lunches should be around 500 calories or less for girls, not to sound sexist. For example you can get a six inch turkey sandwich at subway that has 280 calories.