Eating a small amount of food with empty calories is okay, but most people eat far more than what is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages that contain empty calories less often or by decreasing the amount you eat or drink.
How Many Empty Calories Can I Have?
The limit for empty calories is based on estimated calorie needs by age and gender group. Physical activity increases calorie needs, so those who are more physically active need more total calories, and as a result have a higher limit for empty calories. The total calorie needs below are based on someone who gets less than 30 minutes of moderate physical activity on most days.
Estimated Calories for Those Not Physically Active: