Usda Daily Recommended Caloric Intake

Calories are the units used to measure the amount of energy food contains. Often, people think of calories in a negative light, but calories are essential for human survival. However, if you consume too many calories without sufficient physical activity, you may experience weight gain. There are recommended daily calorie intake values that have been established by the United States Department of Agriculture, or USDA. Knowing these values can help you plan your diet.

Daily Caloric Needs

Gender, age and physical activity are vital data when determining your daily caloric needs based on USDA guidelines. Typically, men require more calories than women. Your caloric need increases as you age, and peaks when you are in the age range of 19 to 30 years old. If you are active and perform regular physical activity, you will require more calories per day. In some cases, active individuals require more than 600 extra calories per day.

Fats

Fats are a staple part of almost any diet, and provide the body with abundant amounts of energy. However, excess fat can lead to weight gain. According to the USDA, your diet should have approximately 20 to 35 percent fat. This means that on a 2,000-calorie diet, around 600 calories should be derived from fat. However, your diet should be composed of unsaturated fatty acids and not saturated fats. Sources of unsaturated fat include nuts, vegetable oils and fish. You should limit your cholesterol to less than 300 mg per day and avoid trans fatty acids. By controlling the amount of fat you consume, you can decrease your risk of heart disease and maintain a healthy weight.

Protein

Protein is a nutrient that is an essential part of your diet. It helps build muscle tissue, and is an important source of fuel. The USDA recommends that 10 to 35 percent of your daily calorie intake be from protein. If you eat a 2,000-calorie diet, 200 to 700 of those calories should be from protein. Most Americans easily reach this protein requirement. Be wary of consuming more protein than necessary, because excess protein levels can lead to heart disease and weight gain.

Carbohydrates

Your body uses carbohydrates as its main source of energy. Each gram of carbohydrate provides approximately four calories, KidsHealth.org explains. While not as energy-filled as fat, carbohydrates provide much of the easily convertible nutrients your body needs to make energy. Obtain healthy carbohydrates from fiber-rich foods, such as whole grains, fruits and vegetables. Sugar is also a carbohydrate, but you should limit your intake of sugar. Excess sugar can lead to progressive weight gain and dental complications, the USDA reports.

Exercise

Exercise or physical activity is essential when determining your caloric requirements. Sedentary people need fewer calories than active people. If you are trying to gain or lose weight, you have to balance your caloric intake with your amount of physical activity throughout the day, according to the CDC. Normal adults should aim for at least 150 minutes of moderate exercise per week. You should also do two muscle-strengthening exercises per week. Jogging and lifting light weights should help you remain healthy and maintain a balance between your caloric intake and activity level.