For general healthy eating, many nutrition experts recommend "grazing," or consuming smaller meals more often. Eating more frequently throughout the day keeps your metabolism elevated and your body energized from morning until night. Energy, in the form of the calories you derive from the foods you eat, should be divided evenly throughout the day. There are general calorie guidelines for children, adolescents and adults.
Children
Estimated Energy Requirement (EER) is the dietary energy intake measured in calories that is needed to maintain energy balance in healthy, moderately active Americans. There are EERs for every age group. Males and females aged 1 to 3 years, of normal weight, approximately 27 lb., need 1,046 and 992 calories to maintain health, respectively. Males and females aged 4 to 8 years, of normal weight, approximately 44 lb., need 1,742 and 1,642 calories daily, respectively. Both groups require more protein than adults per kilogram of body weight, so it is important that the foods infants and children consume is nutritious.
Adolescents
Adolescence is the period of life between about 11 and 21 years of age. Puberty may begin as early as age 10 for girls. Males aged 9 to 13 years, about 57 inches tall and 79 lb., require 2,279 calories daily. Females aged 9 to 13, about 57 inches tall and 81 lb., require about 2,071 daily for optimum health. Calorie needs jump for both males and females aged 14 to 18 years, when growth spurts occur. Males in this age group, approximately 68 inches tall and 134 lb., require 3,152 calories daily. Females in this age group, approximately 64 inches tall and 119 lb., require nearly 2,370 calories daily.
Adults
Young adults, aged 19 to 30 years, require more calories to be healthy than later in life. Males, approximately 70 inches tall and 154 lb., need almost 3,100 calories daily. Females, about 64 inches tall and 126 lb., need as much energy as when they were adolescents, just over 2,400 calories daily. Calorie needs vary greatly in adulthood and depend upon weight, activity level, basal metabolic rate and other factors. To be healthy, after age 30, most males require 2,200 to 2,800 calories and women, 1,600 to 2,200. The EER decreases by about 10 percent every decade beyond age 30. Body weight (loss, stable, gain) is the preferred indicator of energy (caloric) needs and/or adequacy.
References
- "Nutrition for Foodservice and Culinary Professionals," 6th ed.; Karen Drummond and Lisa Brefere; 2007
- USDA: Nutrition and Your Health: Dietary Guidelines for Americans
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