Your body needs calories for energy. A calorie is a measure of heat, and a food's caloric value represents the amount of energy it supplies to your body. Your individual caloric requirements are based on several individual factors, including your age, height, weight, sex and physical activity level. Regardless of your total caloric intake, you need a balance of the three macronutrients: carbohydrates, protein and fat.
Daily Caloric Requirement
You can calculate your individual caloric requirement by determining your basal metabolic rate, or the amount of energy your body expends performing vital functions like digestion and breathing, and combining this with your daily activity level. The easiest way to estimate your caloric needs is to use an online calorie calculator or adhere to the USDA's guidelines. The USDA estimates that moderately active men and women between the ages of 19 and 30 need about 2,600 and 2,100 calories each day, respectively.
Carbohydrate Calories
Carbohydrates provide cellular energy and should account for the bulk of your diet. Between 45 and 65 percent of your total caloric intake should come from carbohydrates, according to the Food and Nutrition Board of the Institute of Medicine. A moderately active young adult male would need about 1,170 to 1,690 calories from carbohydrates each day, while a young adult female would need about 945 to 1,365.
Fat Calories
The body needs fat for energy, vitamin storage and transport, satiety and to protect and insulate organs. Fat should account for 20 to 35 percent of your total caloric intake, according to the IOM. A young adult male would need about 520 to 910 calories from fat each day, while a young adult female would need about 420 to 735.
Protein Calories
Protein helps repair and regenerate tissue and the body needs this nutrient for optimal growth and blood health. Protein should constitute 10 to 35 percent of your total caloric intake, according to the IOM. A young adult male would need about 260 to 910 calories from protein each day, while a young adult female would need about 210 to 735.
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