A calorie is a unit of energy. Energy is stored in food, and the number of calories a serving of a particular food can be calculated. The body needs energy to function, and it gets this energy from food. When the number of calories consumed daily is greater than the number of calories used by the body, the body stores the excess in fat. The recommended number of daily calories varies by age, gender and activity level, according to the U.S. Department of Health and Human Services and U.S. Department of Agriculture.
Step 1
There are three activity levels used for estimated calories requirements. A sedentary lifestyle is defined as a lifestyle in which there is only light physical activity during daily activities. A moderately active lifestyle means that in addition to light physical activity, there is activity that is equivalent to walking 1.5 to 3 miles per day at a speed of 3 to 4 miles per hour. An active lifestyle means that in addition to light physical activity, there is activity equivalent to walking more than 3 miles daily at 3 to 4 miles per hour.
Step 2
Determine the calorie requirements for kids aged 2 to 3. The estimated daily calorie requirement is 1,000 calories for sedentary lifestyles for both genders. For both genders with active and moderately active lifestyles, the estimated requirement is 1,000 to 1,400 calories. The range accounts for children at the ends of the age range, with 1,000 at the younger end and 1,400 at the older end.
Step 3
Identify the calorie requirements for children aged 4 to 8. The estimated daily calorie requirement for children with sedentary lifestyles is 1,200 for females and 1,400 for males. Moderately active children of both genders have an estimated requirement of 1,400 to 1,600 calories. Females with active lifestyles have an estimated requirement of 1,400 to 1,800 calories. Males with active lifestyles have an estimated requirement of 1,600 to 2,000 calories.
Step 4
Find the calorie requirements for children aged 9 to 13. The estimated daily calorie requirement for children with sedentary lifestyles is 1,600 calories for females and 1,800 calories for males. Moderately active females have an estimated requirement of 1,600 to 2,000 calories. Moderately active males have an estimated requirement of 1,800 to 2,200 calories. Active females have an estimated requirement of 1,800 to 2,200 calories. Active males have an estimated requirement of 2,000 to 2,600 calories.
Step 5
Determine the calorie requirements for kids aged 14 to 18. The estimated daily calorie requirement for children with sedentary lifestyles is 1,800 calories for females and 2,200 calories for males. Females with moderately active lifestyles have an estimated requirement of 2,000 calories, which increases to 2,400 calories for an active lifestyle. Males with moderately active lifestyles have an estimated requirement of 2,400 to 2,800 calories. Males with an active lifestyle have an estimated requirement of 2,800 to 3,200 calories.
Tips and Warnings
- Keep a list of serving sizes and associated calories for easy reference.
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