"Caloric needs are based on numerous factors, but the most important ones for a healthy individual include gender, age, weight, height, and activity level," said Stephanie Ferrari, a registered dietitian with Fresh Communications.
In order to determine how many calories you need, meet with a registered dietitian who can assess your lifestyle, goals, and health history to make recommendations (but this formula will give you an idea). Once you have a daily calorie amount in mind, measuring and weighing your food and tracking calories in an app such as MyFitnessPal can help you stay within your range. Keep in mind that even if you're eating healthy foods, the calories can quickly add up.