Daily Calorie Intake

The required daily calorie intake is 1,940 for women and 2,550 for men. The minimum intake for women is 1,200 and 1,800 for men. These figures are for average adults. If you are engage in strenuous activity or have a very active lifestyle, your intake should be higher. It’s best to consult your physician to get accurate figures.

Other Determining Factors

No two individuals are built the same, so your physiological makeup must be evaluated. Your height, weight, daily activity level and body composition must be taken into account. All these factors come into play which is why calorie calculators require this information from you.

How to Lose Weight

Limiting your food consumption will lead to weight loss. To shed a pound a week, you need to reduce your consumption by 500 calories daily. To lose 2 pounds a week, a daily reduction of 1,000 is needed. This reduction should be accompanied by a balanced diet and regular exercise.

When dieting, lower the calories slowly; do not suddenly reduce it by 500 or 1,000 because it might have an adverse effect on the body. Do not allow the level to go below 1000. Reducing your intake to below 1,000 will break down the muscle mass. You will become fatigued easily.

Suggested Intake for Children

For boys age 1′3, the appropriate intake is 1,230 daily and for girls it is 1,165. Boys 4′6 will need 1,715 and girls 1,545. Boys aged 7′10 will need 1,970 and girls 1,740.

Boys between the ages of 11′14 need 2,220. Girls of the same age need 1,845. Teenage boys between 15′18 years of age need 2,755. Girls of the same age bracket need 2,110.

Proper Salt Intake for Kids and Adults

For children 1′3 years, it is 2g a day; kids 4′6 years of age need 3g daily while those 7′10 years need 5g. Kids 11 years and up require 6g daily. Adults should consume less than 6g.

The sodium content in salt is what causes health problems. Too much sodium leads to high blood pressure and the health complications that come with it.

The Proper Diet

For adults and school age children, the diet should be rich in fiber and low in fat. To get your daily calorie intake right, their diet should consist of food from the major groups.

The Food Groups

Group one includes pasta and rice; they provide energy and fiber. Group two is made up of fruits and vegetables. These provide vitamins, antioxidants and minerals.

Group three is comprised of milk and dairy foods. These give you calcium, protein and fortify your teeth and bones. Group four includes fish, meat, eggs and fish. These are rich in iron and vitamins.

Limit consumption of sugary foods like cakes and chocolates. They have little nutritional value.

Calories are essential for children and adults, as it provides the energy needed to get through the day. By eating the right foods, you’ll be able to stay healthy and in good shape.