Typical Caloric Intake

One calorie corresponds to the energy required to raise the temperature of one kilogram of water by 1 degree Celsius and is mainly used to represent the energy obtained from foods. The main nutrients contributing to the calories in a food are carbohydrates and proteins, both providing 4 calories per gram; fat, with 9 calories per gram; and alcohol, at 7 calories per gram. Your typical caloric intake compared to your energy requirements will determine whether you gain, lose or maintain your weight.

Estimation of the Typical Caloric Intake

The typical caloric intake refers to the average amount of calories consumed over time. A good way to estimate it is to look at your calorie intake for at least three different days, ideally two week days and one weekend day, although a seven-day food record is more accurate. Because there sometimes is a wide variation between the calories consumed during the week and on the weekend, averaging it out gives a better picture.

Influences on Caloric Intake

The day of the week is one thing that can influence how many calories you eat; weekend often means indulgence. Other factors impacting your caloric intake have been published in the "American Journal of Clinical Nutrition" and include food portion size and energy density.

Researchers served 6-, 8-, 10-, or 12-inch sandwiches on different occasions. Women consumed 159 more calories and men 355 more calories when served the 12-inch sandwich compared to the 6-inch, although they reported similar levels of fullness after the meal. Many other studies led to the same conclusion: the more food in front of you, the more you eat.

Energy density refers to the calories per weight of food. The more water and fiber in a food, the lower its energy density and the more satiating it is. Conversely, the more added fat and sugar are squeezed into a food, the higher its energy density and the more calories you can eat before feeling full--exactly what happens when the bag of chips seems bottomless.

Caloric Intake of Americans

As portion sizes and the energy density of foods increase, the typical caloric intake of Americans has gone up. The latest data from the What We Eat in America survey of 2005-2006 indicates that men over the age of 20 have a typical daily caloric intake of 2,638 calories, whereas it is estimated at 1,785 calories for women in the same age group. These surveys often underestimate the actual typical caloric intake; participants forget, or omit, some foods.

Typical Caloric Intake Vs. Calorie Requirements

When the typical caloric intake does not match your energy requirements, the energy balance is compromised. Eating more calories than you need leads to weight gain and this is what is happening in the United States. According to the Centers for Disease Control and Prevention, 34 percent of the U.S. population is classified overweight and another 34 percent obese, as of 2008, which indicates that 68 percent of Americans are above their healthy weight. To induce weight loss, your typical caloric intake should be lower than your energy requirements. A deficit of 3,500 calories equates a 1-lb. weight loss.

Matching Your Typical Caloric Intake to Your Energy Requirements

Energy requirements are highly variable and depend on factors such as your gender, age, height, weight and physical activity level. Use an online tracking tool or keep a food diary to be aware of your typical caloric intake and to take action as required to achieve your weight goals. Match your intake to your requirements to maintain, lower your intake to lose, or increase your calories to gain.