Caloric intake requirements are based on a number of different factors and will vary from person to person. Calories are directly related to health; over-consuming or under-consuming calories can be unhealthy. The quality of calories and where calories come from is also an important part of nutrition. Individuals should follow federal dietary guidelines for calorie requirements.
Calories
Calories represent the amount of energy in food. The body uses calories to fuel physical activity and daily body processes. Individuals should eat a consistent amount of calories and balance the amount of calories they consume with the amount of calories they expend to maintain a stable weight and support overall health. Eating more than the daily requirement for calories can lead to weight gain, obesity and chronic diseases. Eating too few calories can lead to weight loss and malnutrition.
Requirements
According to MyPyramid the average adult needs about 2,000 calories a day. This will change based on gender, age, activity level, height and weight and existing medical conditions. Generally speaking males need more calories than females and the more active a person is the more calories they require. Children and adolescents need more calories per pound of body weight than adults because they are growing at a very fast rate. Adults over the age of 50 need fewer calories than adults in their 20s, 30s and 40s, because as a person gets older their metabolism slows down and they expend fewer calories. Medline Plus says the minimum amount of calories for women and men is 1,200 and 1,500, respectively.
Macronutrients
Macronutrients are carbohydrates, protein and fat. According to the United States Department of Agriculture’s (USDA), a healthy diet should be composed of 50 to 60 percent of calories from carbohydrates, 15 to 20 percent from protein and 20 to 35 percent of calories from fat.
Nutrient-Dense Foods
Calories that come from nutrient-dense foods benefit health because nutrient-dense foods are high in vitamins, minerals and essential nutrients like fiber. According to the USDA fruits, vegetables, whole grains, beans, legumes, low-fat dairy products, lean meat, poultry, fish and seafood are nutrient-dense. Nutrient-dense foods support normal growth and development and protect the body from illness and disease. Because nutrient-dense foods are lower in calories they also help prevent weight gain and obesity due to over-consumption of calories.
Empty Calories
Empty calories come from foods that are high in fat, sugar, sodium and alcohol. The USDA recommends limiting processed and fast foods, candy and sweets, soda, salty snacks, desserts and pastries. These foods tend to be highly caloric but offer few essential nutrients and health benefits. When eaten in excess, they contribute to obesity, heart disease, diabetes, cancer, stroke and other chronic conditions.
Physical Activity
Individuals who are physically active require more calories than sedentary individuals. For example, MyPyramid estimates that a 28-year-old woman who gets at least 60 minutes of physical activity a day in addition to routine activities needs about 2,400 calories. A sedentary 28-year-old woman who gets less than 30 minutes of physical activity a day in addition to routine activities only needs about 1,800 calories a day. General guidelines recommend at least 30 minutes of physical activity a day for adults. Physical inactivity can lead to weight gain, obesity and chronic diseases.
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