The Recommended Daily Intake, which is based on the older Recommended Daily Allowance, or RDA, is the average dietary intake of macronutrients and nutrients sufficient to meet the daily requirements of 97% of healthy individuals. MayoClinic.com advises that calculating the calories ingested and the calories expended or burned is the best way to gauge weight loss and gain. If your calorie intake is greater than required for your energy expenditure, weight gain will occur. The Recommended Daily Intake varies among individuals based on age, height, weight and in some cases, energy expenditure.
Step 1
Search online for a Recommended Daily Intake calculator, such as that provided by the MayoClinic.com and DietandFitnessToday.com. Enter your age, sex and other required data to estimate how many calories are sufficient in your daily food intake.
Step 2
Check food information labels to estimate how many calories you are ingesting per day. Calculate how much food you should eat in order to follow the Recommended Daily Intake guidelines. Check serving sizes and don't forget about hidden calories in foods such as salad dressings. Use these calculations to track how many calories you eat daily and what you should eat, according to the recommended allowance.
Step 3
Eat the number of calories recommended by the intake calculator in order to lose weight. Eating fewer calories than the RDI may be sufficient, but check with a medical professional before beginning a diet.
Step 4
Plan a healthy menu that follows the Recommended Daily Intake guidelines. Follow a strict menu that provides all nutrient and energy needs but does not exceed the number of allowed calories. Speak to a dietitian to confirm that a diet plan is healthy.
Step 5
Follow the diet plan and weigh yourself once a week or more. Calorie intake should not be so limited that you do not meet the recommended daily intake levels, thus getting inadequate amounts of nutrients for energy and daily body functions.
Tips and Warnings
- Organize a meal plan for the week in advance and ensure that the ingredients are available when needed. Keep a food scale and calculator on the kitchen counter to determine correct calorie intake.
- Do not follow a diet plan based on a Recommended Daily Intake if you are pregnant or nursing a baby. Individuals with chronic illnesses such as diabetes should also not begin a diet plan without the approval of a medical professional. It is important to maintain a healthy body weight based on age, height and body type.
Things You'll Need
- Recommended Daily Intake calculator
- Food calorie counter or scale
- Calculator
- Menu Plan
- Scale
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