DAILY ALLOWANCES

Daily Allowance

CALORIC REQUIREMENT

The caloric requirement varies with age, gender, and physical activity. Beyond 60 years of age, a 10% decrease from the total caloric requirement is made.

Activity Level Adult Man Adult Woman
Sedentary 2425 1875
Moderate 2875 2225
Heavy 3800 2925

Group Calories(KCALS)

Pregnant women + 300

Lactating women (0-06 months)

(6-12 months) + 550

+ 400
+ Indicates in addition to the normal requirements

Infants 0-6 months
6-12 months 118 /kg body weight
98 /kg body weight

Children 1-3 years
4-6 years
7-9 years 1240
1690
1950

Boys 10-12 years
13-15 years
16-18 years 2190
2450
2640

Girls 10-12 years
13-15 years
16-18 years 1970
2060
2060

Source : National Institute of Nutrition

How much of nutrients do you need?

Since energy and nutrients are derived from carbohydrates, proteins and fats, their requirement can be known:

Carbohydrates :
Sixty to seventy percent of your total calorie requirement should be obtained from carbohydrates. Within this, place greater importance on complex carbohydrates than simple carbohydrates.

Proteins :
You need 0.8 - 1 gm protein per kg. of your ideal body weight. E.g. If your weight if 65 kg., the requirement is 52 - 65 grams. Remember to include proteins from various sources.

Fat :
This should not exceed 20 – 30% of your total calorie requirement. Use less of fat from animal sources (butter, ghee).