Meal Plans form the basis for any calorie-controlled diet.
Current government calorie recommendations are as follows:
Women (aged 19-30) - 2000
Women (aged 31-50) - 1800
Men (aged 19-30) - 2400
Men (aged 31-50) - 2200
These amounts are for weight maintenance (neither losing or Gaining weight), and assume little or no physical activity. As we age, our basal metabolism lowers, as does our muscle mass.