A quick guide on how to use the following lists and tables:
If you are looking to maintain good general health, cross-reference the values in the calorie intake according to age and then according to the activity level of your life – sedentary, moderate or heavy.
If you are looking for calorie allowance for weight loss, you should first decide and target the weight you want to achieve. Then refer to tables for men and women in terms of weight. For women if you target a weight between 50 and 60 kg – look for the respective values for 60 kilos. For men if you are looking to achieve weight between 80 and 90 kg, then look for the recommended calorie values for 80 kilos.
When you already know what is your advisable daily calorie allowance refer to the table of nutrient intake. Pay attention to the values in the “Daily Amount” column and look for the example below estimated for the daily nutrient intake of 2,000 calories. Replace this with the calorie range you had determined in the previous step, and you should be all set.
The daily calorie intake depends on age, gender, body weight and physical activity.
Recommended daily calorie allowance for women and men in terms of weight:
|50 kg||1,500 Kcal|
|60 kg||2,000 Kcal|
|70 kg||2,500 Kcal|
|70 kg||3,000 Kcal|
|80 kg||3,500 Kcal|
|90 kg||4,000 Kcal|
In terms of physical activity:
|Sedentary||1,875 Kcal||2,425 Kcal|
|Moderate||2,225 Kcal||2,875 Kcal|
|Heavy||2,925 Kcal||3,800 Kcal|
In terms of age:
|Children||1-3 years||1,240 Kcal|
|4-6 years||1,690 Kcal|
|7-9 years||1,950 Kcal|
|Boys||10-12 years||2,190 Kcal|
|13-15 years||2,450 Kcal|
|16-18 years||2,640 Kcal|
|Girls||10-12 years||1,970 Kcal|
|13-15 years||2,060 Kcal|
|16-18 years||2,060 Kcal|
|Adult Men||2,500 Kcal|
|Adult Women||2,000 Kcal|
|Pregnant Women||+ 300 Kcal|
|Lactating Women||0-6 months||+ 550 Kcal|
|6-12 months||+ 400 Kcal|
“+” indicates in addition to the normal daily intake
Beyond 60 years of age, a decrease of 10% from the total calorie intake is made.
DAILY NUTRIENT INTAKE
Carbohydrates – 45-65 % of your daily nutrient intake should be obtained from carbohydrates. The main sources should be of complex carbohydrates, try to avoid simple carbohydrates as much as possible.
Proteins should take up 10-25% of your daily nutrient intake. You need 0.8 – 1g protein per kilogram of your ideal body weight. For example if your weight is 65 kg, the daily intake is 52 – 65g. Don’t forget to nclude proteins from various sources.
Fat – 20-30% from the total calorie requirement should be from fats. It is recommended that saturated fats (found in animal fats) should not exceed 10% of your daily calorie intake.
|Nutrient||Daily Amount||1800 calories per day||2000 calories per day||2200 calories per day||2400 calories per day||2500 calories per day|
If you have a different daily calorie intake goal, you can make the calculations to determine your range of nutrients using the following coefficients:
1g of protein = 4 Kcal (17 Kj)
1g of carbohydrates = 4 Kcal (17 Kj)
1g of fat = 9 Kcal (38 Kj)
1 Kcal = 4,1864 Kj
For example on daily intake of 2,000 calories:
10% of protein = 2000 X 0.10 = 200 calories/4 = 50g
25% of protein = 2000 X 0.25 = 500 calories/4 = 125g
Range of protein per day = 50 – 125 grams
45% of carbohydrates = 2000 X 0.45 = 900 calories/4 = 225g
65% of carbohydrates = 2000 X 0.65 = 1300 calories/4 = 325g
Range of carbohydrates per day = 225-325 grams
20% of fat = 2000 X 0.20 = 400 calories/9 = 44.4g
30% of fat = 2000 X 0.30 = 600 calories/9 = 66.6g
Range of fat per day = 44-67 grams (rounded values)