How Many Calories Should I Eat With a Sedentary Lifestyle?

Let’s be honest.

When I first started trying to understand how many calories I should eat with a sedentary lifestyle, I got confused really fast. There’s so much information online, and not all of it makes sense.

So I decided to sit down, research it properly, and write out what I learned—just like I’m doing my homework. If you’re wondering the same thing, this guide will help you too!

What Are Calories?

Simply put, a calorie is a unit of measurement that tells us how much energy is in food and drinks.
To lose weight, you need to consume fewer calories than your body uses.
To gain weight, you need to eat more calories than your body burns.

But it’s not just about calories in vs. calories out. Things like hormones, age, sleep, metabolism, and medical conditions also influence weight and health.

First Things First: What Is a Sedentary Lifestyle?

Before figuring out how many calories I should eat, I had to understand what “sedentary” even means.

Basically, a sedentary lifestyle is when:

• You spend most of your day sitting.
• You get little to no exercise (aside from light daily activities like cooking or walking around the house).
• You don’t engage in moderate or vigorous workouts regularly.

Example:
If you work at a desk job, drive to and from work, and mostly relax on the couch at night—you’re likely sedentary (no judgment, by the way… that was totally me!).

So… How Many Calories Should I Eat?

Alright, here’s the part we all want to know.

Your calorie needs depend on:

• Age
• Gender
• Height
• Weight
• Activity level (and in this case, it’s sedentary)

According to the 2020–2025 Dietary Guidelines for Americans:

Note:
These are estimates for people who aren’t physically active beyond light daily movements.

How I Calculated My Personal Calories

Just knowing the averages wasn’t enough. So, I used an online calculator (I used the MyPlate Calorie Calculator by the USDA).

Here’s what I entered:

• Age: 29
• Gender: Female
• Height: 5’5”
• Weight: 160 lbs
• Activity level: Sedentary

Result: Around 1,800 calories per day to maintain my current weight.

If I wanted to lose weight, I’d eat about 300 to 500 fewer calories daily.

Why Does Eating Too Much (or Too Little) Matter?

If you eat more calories than your body burns, you’ll likely gain weight over time.

If you eat too few calories, you might lose weight at first but:

• Feel sluggish
• Lose muscle
• Slow down your metabolism (which makes it even harder to lose weight later)

The sweet spot?
Eating the right amount for your body and your lifestyle.

How to Balance Calories with a Sedentary Lifestyle

Here are the tips that worked for me (and what almost every health expert recommends):

🥗 1. Focus on Nutrient-Dense Foods

• Lean proteins (chicken, turkey, tofu, beans)
• Whole grains (brown rice, oats, quinoa)
• Healthy fats (avocado, nuts, olive oil)
• Plenty of veggies and fruits

These fill you up without going over your calorie needs.

🚶 2. Add Light Activity (If You Can)

Even if you’re mostly sedentary, adding short walks or light stretches can help burn a few extra calories and improve your mood.

Example:
I now take a 10-minute walk after lunch. Small, but helpful!

🥤 3. Watch Liquid Calories

Sodas, fancy coffees, and alcohol can sneak in hundreds of extra calories without filling you up.

I swapped soda for sparkling water.
Big win.

🍽 4. Portion Control Is Key

Since my calorie needs aren’t super high, portion sizes matter.

I use smaller plates at dinner to help control serving sizes (sounds silly but it works!).

Common Mistakes I Learned to Avoid

✅ Skipping meals: Makes me super hungry later, leading to overeating.
✅ Eating “low-fat” everything: Sometimes has more sugar or calories than regular versions.
✅ Relying only on calorie counting apps: Helpful, but they can be off by 10–20%.

FAQs

Can I eat more calories if I start exercising?
Yes! More movement = more calories burned. You’ll need extra fuel to support your activity.

Is 1,200 calories per day okay for sedentary people?
For most adults, 1,200 calories is too low. It can slow your metabolism and leave you tired.

Do age and gender really affect calorie needs?
Yes. Metabolism slows with age, and males usually burn more calories than females due to muscle mass differences.

What’s the easiest way to avoid gaining weight with a sedentary lifestyle?
Eat mostly whole, unprocessed foods. Watch portions. Move a little every day if you can.

Find What Works for You

So, how many calories should I eat with a sedentary lifestyle?
The answer depends on you—your body, age, gender, and lifestyle.

For me, it’s around 1,800 calories per day.
Your number might be a little higher or lower.

Remember:

• Quality matters just as much as quantity.
• Small, consistent habits make the biggest difference.

Even with a sedentary lifestyle, eating right can help you feel better, avoid weight gain, and stay healthy long term.