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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.
How many calories you will burn vary greatly depending on many factors such as height, weight, age, terrain, surface, load, effort, speed, and fitness. I will try to give you an approximate answer. By walking 3 miles a day you will burn about 240 calories. So 240 calories you will intake if you eat 2.5 medium size bananas or 250 g chicken breasts or 3 boiled eggs or 70 g ground beef. You can read more about healthy life, fitness, weight loss and nutrition here.