All About Nutrition

Recommended Calorie Intake
   print page print the page   Email email the page Follow VitalHealthZone on Twitter Bookmark and Share

 

Each age group and gender need different amount of calories, depending on the amount of activity they partake in each day.

There is also a recommended intake for carbohydrates, protein and fats.

The following tables and calculations give a general guideline for reasonably active individuals - less or more active individuals will require less or more of the nutrients.

 

 

 

 

CALORIE INTAKE

This table gives a general guide on the calorie intakes recommended for all age groups - people who are more active may need more calories, while those that are less active may need less calories. Apart from the general recommended calorie intake information below, we also have a recommended calorie intake calculator which produces your specific calorie requirements (based on your individual information):

lifestage GENDER / age CALORIES
INFANTS Boys: 0-1yrs
Girls: 0-1yrs
n/a
TODDLERS Boys: 1-3yrs
Girls: 1-3yrs
1,230
1,165
CHILDREN Boys: 4-6yrs
Girls: 4-6yrs
1,715
1,545
CHILDREN Boys: 7-10yrs
Girls: 7-10yrs
1,970
1,740
TEENAGERS Boys: 11-14yrs
Girls: 11-14yrs
2,220
1,845
TEENAGERS Boys: 15-18yrs
Girls: 15-18yrs
2,755
2,110
ADULTS Men: 19-50yrs
Women: 19-50yrs
2,550
1,940
SENIORS Men: 19-50yrs
Women: 19-50yrs
2,550
1,940
PREGNANT WOMEN Women: <18yrs
Women: 19-50yrs
n/a
LACTATING WOMEN Women: <18yrs
Women: 19-50yrs
n/a

Advertisement


To calculate the recommended calories for your individual circumstances (male/female, age/weight/height and activity level), we have added a recommended calorie intake calculator.

 

CALCULATING CALORIES

The usual form of denoting energy intake is either calories (which is really a kilocalorie, but shortened to calorie) or kilojoules. The "calorie" content shown on food packaging, is usually the shortened form of the proper term, which is "kilocalorie". Kilojoule is the newer way to denote energy intake and is a decimal term.

1000 calories = 1 kilocalorie

1 kilocalorie = 4.2 kilojoules

Your Ad Here



 

^ top

 

CARBOHYDRATE INTAKE

Latest recommendations for carbohydrates, are that they should consist of about half of the daily calorie intake - which is approximately 45%-65% of the total daily calorie intake.

Carbohydrates provide the following amount of energy:
4 kcal / g

For example:

An adult on a 2000 calories a day diet needs:

For 45% of the calorie intake:


For 65% of the calorie intake:

 

FAT INTAKE

Fats (or lipids, which is the nutritional / scientific term) come in all types, but the ones that are recommended to be eaten on a regular basis are the unsaturated ones (polyunsaturated and monounsaturated fats).

Latest recommendations for fats, are that they should consist of about 25%-35% of the total daily calorie intake.

For example:

An adult on a 2000 calories a day diet needs:

 

PROTEIN INTAKE

Latest recommendations for proteins, are that they should consist of about 15%-35% of the total daily calorie intake, or 0.8g per kg of body weight per day (infants and children - the recommended intake is slightly higher because they require a lot more protein due to the fact they are growing and require it to build more muscle tissue).

For example:

A 60g adult on a 2000 calories a day diet needs:


An 80g adult on a 2000 calories a day diet needs:


Advertisement


Follow VitalHealthZone on Twitter

 

^ top

Last reviewed: 27 December 2007 || Last updated: 15 June 2011

 

Related Articles

 

references

 

NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

 

^ top