When you do meal preparation, you need to know how much calories intake you need every day.
According to the United States Department of Agriculture (USDA), the daily calorie intake for adults should be based on their age, sex, and level of physical activity. The USDA provides the following guidelines for daily calorie intake.
For sedentary adults (little or no exercise)
Women: 2,000 calories per day
Men: 2,500 calories per day
For adults who are moderately active (light exercise or sports 3-5 days a week)
Women: 2,200 calories per day
Men: 2,700 calories per day
For adults who are very active (hard exercise or sports 6-7 days a week)
Women: 2,400 calories per day
Men: 3,000 calories per day
It's important to note that these are general guidelines and individual calorie needs may vary depending on factors such as muscle mass, body composition, and underlying health conditions. It is always recommended to consult a doctor or dietitian for personalized recommendations.
These guidelines can be found on the USDA's website, in the publication "Dietary Guidelines for Americans, 2020-2025" under the chapter "Key Recommendations"
Reference:
United States Department of Agriculture (USDA). 2020-2025 Dietary Guidelines for Americans. 8th Edition. December 2020. Available at https://www.dietaryguidelines.gov/sites/default/files/2020-12/DGA_2020-2025.pdf