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Calorie Requirements

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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