How Many Calories Should You Consume Daily As Per Your Age? Check This Chart – News18
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Balancing intake and expenditure of calorie is crucial for health. Daily calorie needs vary by age, gender, weight, and activity. Consult a dietitian for personalised advice
Sedentary, moderately active, and active lifestyles have varying calorie requirements. (News18)
Calories are units of energy found in food. Everything we consume contains calories; for instance, 100 grams of rice has 156 calories, 30 grams of almonds provide 169 calories, and 100 grams of cheese contains 282 calories.
To maintain good health, it’s crucial to balance calorie intake with expenditure. If we consume more calories than we burn, the excess is stored as fat, leading to weight gain. Therefore, a balanced diet with an appropriate calorie intake is vital.
Factors Affecting Calorie Needs
Daily calorie requirements vary based on age, gender, weight, activity levels, and occupation. Khushboo Sharma, senior dietitian at Diet for Delight Clinic in Noida, explains that calorie calculations depend on individual diets, as every food item contributes to our calorie intake.
For instance, one gram of carbohydrates and one gram of protein provide 4 calories, while fat contains 9 calories per gram. So, consuming 10 grams of protein and 10 grams of fat would amount to 130 calories.
Estimating Daily Calorie Needs
Based on data analysis, estimated calorie intake can be categorised into three types of lifestyle:
- Sedentary Lifestyle: This category encompasses individuals with minimal physical activity, spending most of their time seated or engaging in limited walking.
- Moderately Active Lifestyle: This group includes those who engage in moderate walking, light physical activity, or household chores.
- Active Lifestyle: This category consists of individuals who maintain a high activity level, incorporating regular exercise and frequent walking into their routines.
Calorie Intake Chart
Important Considerations
These calorie recommendations apply to individuals with a healthy weight. To gain weight, consume an additional 500 calories above the recommended amount. Conversely, for weight loss, aim to consume 500 calories below the suggested intake.
It is essential to consult a healthcare professional or registered dietitian for personalised advice tailored to your specific needs and health conditions.
