Calculating the amount of required daily calorie intake is not so simple, since it depends on many parameters - age, gender, activity, individual characteristics. Nevertheless, it is possible to do this - at least with a sufficiently high accuracy. In general terms, the principle of counting is as follows: men, young people and athletes need more energy than women, the elderly and people leading a passive lifestyle. At different ages, the calorie consumption of the stronger sex is seriously different. From 19 to 30 years old, a man leading a predominantly sedentary lifestyle needs an average of 2300-2500 kcal. From 31 to 50 years old - at 2100-2300 kcal. 50 years and older - less than 2000 kcal.
For men leading a moderately active lifestyle, these figures are approximately equal to 2700, 2500 and 2300 kcal. For athletes and active people - 3000, 2900 and 2600 kcal, respectively.

Girls aged 19 to 25 years old, leading a mostly sedentary lifestyle, are recommended to replenish their daily energy reserves by 1900-2100 kcal. At the age of 26 to 50 years, women should consume from 1700 to 1900 kcal per day, over the age of 50 - 1500-1700 kcal.
For girls who lead a moderately active lifestyle and who have not yet turned 25, energy consumption is on average 2100-2300 kcal. At the age of 26 to 50 years - 2000-2100 kcal and over the age of 50 about 1700-1900 kcal. For active women and athletes, these figures are 2300-2500, 2100-2300 and 1900-2000, respectively.
Also, do not forget that the daily calorie intake must be adjusted based on your own weight: those who want to lose weight should reduce energy consumption, and those who want to gain weight, on the contrary, increase it.