Estimated Calorie Needs per Day by Age, Gender, and Physical a Activity Level
Estimated amounts of calories needed to maintain calorie balance for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories. An individual’s calorie needs may be higher or lower than these average estimates.
Physical Activity Levelb
Gender Age (years) Sedentary Moderately Active Active
Child (female and male) 2–3 1,000–1,200c 1,000–1,400c 1,000–1,400c
Femaled 4–8 1,200–1,400 1,400–1,600 1,400–1,800
9–13 1,400–1,600 1,600–2,000 1,800–2,200
14–18 1,800 2,000 2,400
19–30 1,800–2,000 2,000–2,200 2,400
31–50 1,800 2,000 2,200
51+ 1,600 1,800 2,000–2,200
Male 4–8 1,200–1,400 1,400–1,600 1,600–2,000
9–13 1,600–2,000 1,800–2,200 2,000–2,600
14–18 2,000–2,400 2,400–2,800 2,800–3,200
19–30 2,400–2,600 2,600–2,800 3,000
31–50 2,200–2,400 2,400–2,600 2,800–3,000
51+ 2,000–2,200 2,200–2,400 2,400–2,800
a. Based on Estimated Energy Requirements (EER) equations, using reference heights (average) and reference weights (healthy) for each age/gender group. For children and adolescents, reference height and weight vary. For adults, the reference man is 5 feet 10 inches tall and weighs 154 pounds. The reference woman is 5 feet 4 inches tall and weighs 126 pounds. EER equations are from the Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002. b. Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. c. The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages. d. Estimates for females do not include women who are pregnant or breastfeeding.
DIETARY GUIDELINES FOR AMERICANS, 2010 | Chapter Two 14
Protein also provides 4 calories per gram. In addition to calories, protein provides amino acids that assist in building and preserving body muscle and tissues. Protein is found in a wide variety of animal and plant foods. Animal-based protein foods include seafood, meat, poultry, eggs, and milk and milk products. Plant sources of protein include beans and peas, nuts, seeds, and soy products. Inadequate protein intake in the United States is rare.
Fats provide more calories per gram than any other calorie source—9 calories per gram. Types of fat include saturated, trans, monounsaturated, and poly- unsaturated fatty acids. Some fat is found naturally in foods, and fat is often added to foods during prepara- tion. Similar to protein, inadequate intake of total fat is not a common concern in the United States. Most Americans consume too much saturated and trans fatty acids and not enough unsaturated fatty acids.
Alcoholic beverages are a source of calories but provide few nutrients. Alcohol is a top calorie contributor in the diets of many American adults.
Alcohol contributes 7 calories per gram, and the number of calories in an alcoholic beverage varies widely depending on the type of beverage consumed.
FOR MORE INF ORMATION See Chapters 3 and 4 for additional discussion about the macronutrients and alcohol.
Does macronutrient proportion make a difference for body weight? The Institute of Medicine has established ranges for the percentage of calories in the diet that should come from carbohydrate, protein, and fat. These Acceptable Macronutrient Distribution Ranges (AMDR) take into account both chronic disease risk reduction and intake of essential nutrients (Table 2-4).
To manage body weight, Americans should consume a diet that has an appropriate total number of calories and that is within the AMDR. Strong evidence shows that there is no optimal proportion of macronutrients that can facilitate weight loss or assist with maintain- ing weight loss. Although diets with a wide range of macronutrient proportions have been documented to promote weight loss and prevent weight regain after loss, evidence shows that the critical issue is not the relative proportion of macronutrients in the diet, but whether or not the eating pattern is reduced in calories and the individual is able to maintain a reduced-calorie intake over time. The total number of calories consumed is the essential dietary factor relevant to body weight. In adults, moderate evidence suggests that diets that are less than 45 percent of total calories as carbohydrate or more than 35 percent of total calories as protein are generally no more effec- tive than other calorie-controlled diets for long-term weight loss and weight maintenance. Therefore, individuals who wish to lose weight or maintain weight loss can select eating patterns that maintain appropriate calorie intake and have macronutrient proportions that are within the AMDR ranges recom- mended in the Dietary Reference Intakes.
Individual foods and beverages and body weight For calorie balance, the focus should be on total calorie intake, but intake of some foods and beverages that are widely over- or underconsumed has been associated with effects on body weight. In studies that have held total calorie intake constant, there is little evidence that any individual food groups or beverages have a unique impact on body weight. Although total calorie intake is ultimately what affects calorie balance, some foods and beverages can be easily overcon- sumed, which results in a higher total calorie intake. As individuals vary a great deal in their dietary intake, the
TABLE 2-4. Recommended Macronutrient Proportions by Age
Carbohydrate Protein Fat
Young children (1–3 years) 45–65% 5–20% 30–40%
Older children and adolescents (4–18 years) 45–65% 10–30% 25–35%
Adults (19 years and older) 45–65% 10–35% 20–35%
Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): The National Academies Press; 2002.