How many calories do I need?
The following table shows the calorie requirements of average men and women who have office jobs (i.e. little movement)
Calorie Requirements for Women
|
Age |
Calorie requirements of a woman during the day |
0 - 4 months |
450 kcal |
4-12 months |
700 kcal |
1 - 4 years |
1000 kcal |
4 - 7 years |
1400 kcal |
7 - 10 years |
1700 kcal |
10 - 13 years |
2000 kcal |
13 - 15 years |
2200 kcal |
15 -19 years |
2000 kcal |
19 - 25 years |
1900 kcal |
25 -51 years |
1900 kcal |
51 - 65 years |
1800 kcal |
over 65 years |
1600 kcal |
Source: Deutsche Gesellschaft für Ernährung (a German Nutrition Society) |
Calorie Requirements for Men
|
Age |
Calorie requirements of a man during the day |
0 - 4 months |
500 kcal |
4-12 months |
700 kcal |
1 - 4 years |
1100 kcal |
4 - 7 years |
1500 kcal |
7 - 10 years |
1900 kcal |
10 - 13 years |
2300 kcal |
13 - 15 years |
2700 kcal |
15 -19 years |
2500 kcal |
19 - 25 years |
2500 kcal |
25 -51 years |
2400 kcal |
51 - 65 years |
2200 kcal |
over 65 years |
2000 kcal |
Source: Deutsche Gesellschaft für Ernährung - a German Nutrition Society |
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Calorie requirements are increased based on following:
Additional calorie requirements |
Kcal |
- an office job (sitting a lot) |
200-400 |
- a job that involves walking a lot |
500-800 |
- a job that involves a lot of physical movement |
700 - 1100 |
Which factors need to be considered when trying to determine the calorie requirements?
- Physical activity
- Age
- Weight
- The calorie requirements can be reduced by repeated dieting or fasting (yo-yo effect)
- Metabolism
- Body temperature
- Muscle mass
- And many other factors.
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