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How much Calories you need for a day?

Delhi Life-Style - Saturday, November 05, 2011 7:41:22 AM

Calories chartCalories: When people inhale something it gave some energy to body that energy is measure in calories or we can say Calories are used to create energy and keep the body's ability to do regular activities. The calories unused in the day are converted to fat, which is why most people try to avoid too many calories. But calories are essential for daily energy.

The recommended daily calorie intake chart is published by various health organizations worldwide.

The daily calorie intake varies mainly according to age, gender, genetics, height, weight, environment, diet, body-fat percentage, urge to lose weight and physical activity. So, a calorie intake chart for women will be different from the calorie intake chart for men and children.

The following figures describe the suggested average daily calorie intake:

  • Adult Men - 2500
  • Adult Women - 2000
  • Children Aged Between 5 to 10 - 1800

Calorie Intake for Children
Children under age five need diets that contain desirable amounts of good fat. Low fat diets are recommended for older children. The following calorie intake chart for children gives a guideline to the daily calorie needs of boys and girls at different ages. Active kids may need more calories while inactive kids may require less.

Calorie Intake for Women
Approximately for, a non active woman requires approximately 1200-1300 calories per day while an active woman needs about 1400-1600 calories per day to perform the most basic activities and maintain the body mechanism.  In any case, minimum level of calorie intake should not be below 1200 calories per day.

Calorie Intake for Men
Men with lesser activity will need to consume lesser calories, while men with higher activity will need to consume more calories.

Daily Requirement of Calories: Children

Age           Daily Calorie Intake for Boys Daily Calorie Intake for Girls
1-3 1230 1165
4-6   1715 1545
7-10 1970 1740
11-14  2220  845
15-18   2755   2110
Adults   2550  1940
Recommended Calorie Intake According to Age
Age Groups Daily Calorie For Male Daily Calorie For Women
19-59  2550  1940
60-74  2350 1900
75+  2100   1810

Do you Know:

  • Carbohydrates, fats and proteins - three main sources of calories in our food.
  • Calories get stored in the form of fat, when not consumed as fuel by the body.
  • Proteins and carbohydrates give about four calories each per gram while fat gives nine calories.

To determine daily calorie intake for men and women, you can use a simple formula called Harris-Benedict Principle to determine the basal metabolic rate (BMR), which in turn can inform you on the amount of energy required by the body for the daily functions.

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