Posts Tagged ‘calories’

Estimated amounts of calories needed

Thursday, February 11th, 2010

This guideline from the USDA website explains how to estimate the number of calories that we need.

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using the Institute of Medicine equation.

Activity Level b,c,d

Gender

Age (years)

Sedentaryb

Moderately Activec

Actived

Child

2-3

1,000

1,000-1,400e

1,000-1,400e

Female

4-8
9-13
14-18
19-30
31-50
51+

1,200
1,600
1,800
2,000
1,800
1,600

1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800

1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200

Male

4-8
9-13
14-18
19-30
31-50
51+

1,400

1,800
2,200
2,400
2,200
2,000

1,400-1,600

1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400

1,600-2,000

2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800

a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

b Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.