Calories are the basic unit of energy your body needs to function at optimal levels. You get your calories from the macronutrients in foods or beverages. Macronutrients include carbohydrates, fat and protein. Once you consume food, energy is released in your body by a process called oxidation. This then stimulates metabolic functions as well as breathing, circulation and movement. You need a specific amount of calories daily for adequate amounts of energy.
Average Daily Calorie Intake
The Estimated Energy Requirement, or EER, is the average dietary energy intake needed by the average adult to maintain normal health. It is also referred to as your daily calorie intake. According to the Calorie Control Council, this number was set by the Food and Drug Administration to give you a simple estimated measure to figure out additional daily value needs from food. The average caloric intake per day is set at 2,000 calories. Based on this number you can calculate the percentage of carbohydrates, fat and protein from calories that you need as part of a healthy diet. However, 2,000 calories per day is not necessarily adequate for everyone because body composition, activity level and gender vary per person. These factors are significant determinants in the amount of energy from calories you need. Base your average daily caloric intake on these specifics rather than the general 2,000 calorie diet.
Specific Daily Calorie Intake
You can calculate your specific daily calorie needs with a simple equation or use an online calculator. The basic calculation distinguishes your caloric needs by gender, activity level and weight. If you are an active male multiply your weight by 15 or if you are inactive multiply by 13. If you are an active female multiply your weight by 12 or if you are inactive multiply by 10. The result is the number of calories you need to consume daily to stay at your current weight. Online calculators may ask for your height or age as well and the result may deviate from the basic mathematical calculation by 100 to 200 calories. The more active you are, the more intake of calories you may need so defer to a credible online calorie calculator if you want an exact number.
Calories From Food
Proteins and carbohydrates have approximately 4 calories per gram and fats contain 9 calories per gram. Based on your daily average caloric intake consume 45 to 65 percent of your calories from carbohydrates. This is approximately 900 to 1,300 calories from carbohydrates per day. Consume 10 to 35 percent of your daily calories from protein sources, which approximates to 200 to 700 calories. Your total fat intake from calories should not exceed 35 percent, which is an estimated 400 to 700 calories per day. The exact percentage of each nutrient depends on if you follow a 2,000-calorie diet or a calorie intake specific to your body composition.
Caloric Intake for Weight Loss
In the event you are trying to lose weight, your daily calorie intake changes. As a starting point, calculate the number of calories you need to stay at your current weight. To lose 1 lb. per week you must create a deficit of 500 calories per day through eating fewer calories and/or burning extra calories with exercise. Based on your required daily calories for sustaining weight, subtract 500. The result is the amount of calories you can consume daily to create a deficit of 3,500 calories, or a 1 lb. loss of weight, per week. You can either cut your calorie intake by 500 a day or cut it by less then make up the difference by burning the remainder through exercise. Do not lower your calorie intake or engage in a calorie reduction weight loss plan without physician consent.
References
- Calorie Control Council: Why 2,000 Calories?
- Baylor College of Medicine: How Many Calories Do Adults Need?
- National Academies Press: Dietary Reference Intakes; Chapter 5 Energy; 2005
- MayoClinic.com: Counting Calories; Get Back to Weight-loss Basics; Mayo Clinic Staff; December 19, 2009
- University of Maryland Medical Center: How Many Calories and Fat Grams Do You Need?
- MayoClinic.com: Healthy Diet; End the Guesswork with These Nutrition Guidelines
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