Nutrition

Healthy Living > Nutrition & Physical Activity > Nutrition > What are discretionary calories?

What are discretionary calories?

You need a certain number of calories to keep your body functioning and provide energy for physical activities. Think of the calories you need for energy like money you have to spend. Each person has a total calorie “budget.” This budget can be divided into “essentials” and “extras.”

With a financial budget, the essentials are items like rent and food. The extras are things like movies and vacations. In a calorie budget, the “essentials” are the minimum calories required to meet your nutrient needs. By selecting the lowest fat and no-sugar-added forms of foods in each food group you would make the best nutrient “buys.” Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group. They are your “discretionary calories.”

Each person has an allowance for some discretionary calories. But, many people have used up this allowance before lunch-time! Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active. For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.

You can use your discretionary calorie allowance to:

Eat more foods from any food group than the food guide recommends.
Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt.
Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

For example, assume your calorie budget is 2,000 calories per day. Of these calories, you need to spend at least 1,735 calories for essential nutrients, if you choose foods without added fat and sugar. Then you have 265 discretionary calories left. You may use these on “luxury” versions of the foods in each group, such as higher fat meat or sweetened cereal. Or, you can spend them on sweets, sauces, or beverages. Many people overspend their discretionary calorie allowance, choosing more added fats, sugars, and alcohol than their budget allows.

How many discretionary calories can I have?

The discretionary calories allowance is based on estimated calorie needs by age/sex group. Physical activity increases calorie needs, so those who are more physically active need more total calories and have a larger discretionary calorie allowance. The discretionary calorie allowance is part of total estimated calorie needs, not in addition to total calorie needs. The chart gives a general guide.

Age and sex	Not physically active*		Physically active**
	Estimated total calorie need	Estimated discretionary calorie allowance	Estimated total calorie need	Estimated discretionary calorie allowance

Children 2-3 years old	1000 calories	165***	1000-1400 calories	165 to 170

Children 4-8 years old	1200-1400 calories	170***	1400-1800 calories	170 to 195

Girls 9-13 years old	1600 calories	130	1600-2200 calories	130 to 290

Boys 9-13 years old	1800 calories	195	1800-2600 calories	195 to 410

Girls 14-18 years old	1800 calories	195	2000-2400 calories	265 to 360

Boys 14-18 years old	2200 calories	290	2400-3200 calories	360 to 650

Females 19-30 years old	2000 calories	265	2000-2400 calories	265 to 360

Males 19-30 years old	2400 calories	360	2600-3000 calories	410 to 510

Females 31-50 years old	1800 calories	195	2000-2200 calories	265 to 290

Males 31-50 years old	2200 calories	290	2400-3000 calories	360 to 510

Females 51+ years old	1600 calories	130	1800-2200 calories	195 to 290

Males 51+ years old	2000 calories	265	2200-2800 calories	290 to 425

*These amounts are appropriate for individuals who get less than 30 minutes of moderate physical activity most days. Click here for more information about physical activity.
**These amounts are appropriate for individuals who get at least 30 minutes (lower calorie level) to at least 60 minutes (higher calorie level) of moderate physical activity most days. Click here for more information about physical activity.
***The number of discretionary calories is higher for children 8 and younger than it is for older children or adults consuming the same number of calories, because younger children's nutrient needs are lower. Therefore, less food from the basic food groups and fewer "essential calories" are needed.