A large percentage of the American population is at high risk for heart attack, stroke, diabetes, hypertension, obesity -- chronic conditions that are partly related to unhealthy eating habits and sedentary lifestyles. For instance, 37 percent have heart disease, 34 percent have hypertension and 72 percent of males and 64 percent of females are either overweight or obese. The U.S. Department of Agriculture publishes guidelines and recommendations to improve the nutrition and health of the population and lower the risk of diet-related chronic diseases.
Calorie Balance
The key to a healthy weight is to balance the number of calories you consume and the calories you use. If you are overweight, have high cholesterol or are at high risk for heart disease, it is important to eat healthy and have a more active life, notes the 2010 Dietary Guidelines for Americans. However, even if your weight is within healthy levels, increasing your physical activity is still healthier than simply maintaining your weight.
Recommendations for Males
The number of calories you need depends on your age, height, weight, gender and level of physical activity. In general, males need more calories than females, and those with sedentary lifestyles need fewer calories than physically active individuals. General recommendations range from 2,400 calories per day for sedentary males to 3,000 calories for active adult males between the ages 21 to 50. If you are 51 years old or older, you generally need between 2,000 to 2,800 calories per day.
Recommendations for Females
Adult females between 21 to 50 years old need 2,000 to 2,400 calories per day, depending on how active they are. Female adults 51 years old and older need only 1,600 to 2,200 calories per day. It's also important to achieve and keep a healthy weight if you want to become pregnant or nurse a baby. A pregnant or nursing mother only needs around 300 to 500 extra calories per day to keep herself and her baby healthy.
Recommendations for Children
Because of their developing bodies, children and teenagers need increasing numbers of calories as they get older. Similar to adults, boys and more physically active children need more calories. Children ages 2 to 5 increasingly need between 1,000 to 1,600 calories per day. Teenage boys between 13 to 18 years old require between 1,800 and 3,200 calories, while girls of the same age may require 200 calories fewer than their counterparts. Ask your child's doctor to determine your child's specific calorie requirements.
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