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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.
In general, a good model to follow is to eat every 2-3 hours. That does not mean a full meal each time, however. It means a healthy breakfast of about 300 calories, a snack of about 150, a 300 calorie lunch, 150 calorie snack, and a 300-500 calorie dinner. That is about 1500 calories a day and is a healthy way to lose weight if that is your plan. Eat a little more calories each time if you do not need to lose weight, or break up the snacks or add a little more to them. And again - it all depends on your body composition!! I eat 3 meals a day!