If you want to live a healthy lifestyle, you must keep daily calories person and try not to exceed them. The normal number of calories consumed in a day depends on sex, age, type of human activity, and climate. Children as they get older, and growth requires more calories for the full development of the body. In the adult daily allowance of calories is reduced depending on age: the older you are, the less it needs energy. This, of course, does not apply to those who engage in physical exercise and in old age! Men norm calories per day higher than in women. Pregnant women and nursing mothers should remember enough calories for themselves and for their children. Athletes can consume in a day is 1.5 - 1.8 times more calories than people who are not involved in sports. Do not forget that considering your diet, you must take into account not only the number of calories that you consume per day, but their "quality". It is wrong to think that it is important not to exceed your daily requirement of calories, but at the expense of any products to gain - no matter. Your food should be balanced and contain sufficient amounts of protein and a moderate amount of carbohydrates and fats, over which, as is well known, and leads to fat deposition. Fats should account for no more than 20-30% of your daily calories, carbohydrates - not more than 50%. Your diet must include fruits and vegetables, preferably fresh, and cereals.
The daily caloric needs of certain categories of people
Children |
from 6 months to 1 year |
800 |
from 1 year to 1.5 years |
1330 |
1,5 - 3 years |
1480 |
3 - 4 years |
1800 |
5 - 6 years |
1990 |
7 - 10 years |
2380 |
11 - 13 years |
2860 |
Boys 14 - 17 years |
3160 |
Girls 14 - 17 years |
2760 |
Adults |
Pregnant women |
3200 |
Nursing mothers |
3500 |
Students (men) |
3300 |
Students (women) |
2800 |
Athletes: men |
4500 - 5000 |
Athletes:women |
3500 - 4000 |
Men engaged in hard physical work. |
4500 and more |
Daily calories, depending on physical activity and age
Groups according to the intensity of labor |
Age |
Men |
Women |
Big cities |
Small cities and villages |
Additional physical load |
Big cities |
Small cities and villages |
Additional physical load |
big cities |
small town |
big cities |
small town |
The person whose work is not related to the cost of physical labor (workers, employees) |
18-40 |
2800 |
3000 |
3100 |
3300 |
2400 |
2600 |
2650 |
2850 |
40-60 |
2600 |
2800 |
2800 |
3000 |
2200 |
2400 |
2350 |
2550 |
Workers mechanized labor
and services (telephone operators, vendors, etc.) |
18-40 |
3000 |
3200 |
3300 |
3500 |
2550 |
2750 |
2800 |
3000 |
40-60 |
2800 |
3000 |
3000 |
3200 |
2350 |
2550 |
2500 |
2700 |
Workers mechanized
labour, labour which is associated with considerable physical effort
(machine operators, textile workers, etc.,) |
18-40 |
3200 |
3400 |
3500 |
3700 |
2700 |
2900 |
2950 |
3150 |
40-60 |
2900 |
3100 |
3100 |
3300 |
2500 |
2700 |
2650 |
2850 |
Workers partially
mechanized labor (miners, mechanics, metallurgists, etc.,) |
18-40 |
3700 |
3900 |
4000 |
4200 |
3150 |
3350 |
3400 |
3600 |
40-60 |
3400 |
3600 |
3600 |
3800 |
2900 |
3100 |
3050 |
3250 |
The elderly |
60-70 |
2350 |
2500 |
2500 |
2650 |
2100 |
2200 |
2200 |
2500 |
over 70 |
2200 |
2000 |
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