Your Calorie Needs
by Karen Collins, R.D., American Institute for Cancer Research
Many of today’s nutrition recommendations – whether for weight control or for how much fat, vegetables or other foods fit in a healthy diet – are based on calorie needs. That’s a problem, since most of us apparently cannot identify our calorie needs. In a 2006 survey of 1,000 U.S. adults, 88 percent of respondents could not accurately estimate their calorie needs.
Calorie needs depend on weight, age, gender and activity level, as well as individual metabolic rate. The figures from the USDA Center for Nutrition Policy and Promotion provide a rough estimate. If you get less than 30 minutes of moderate activity daily and are age 31 to 50, women can plan on about 1,800 calories a day and men about 2,200. Those under 30 can add 200 to that figure; those over 50, subtract 200. If you get 30 minutes of moderate exercise daily and are age 31 to 50, women can eat about 2,000 calories and men 2,400. Men under 30 can add 200 (sorry women, no change); everybody over 50, subtract 200. Finally, if you are very active (60 minutes or more daily) and age 31 to 50, women can plan on 2,200 calories and men 3,000. Women under 30 can add 200 (men, sorry, no change for you); men over 50, subtract 200.
For a more accurate estimate of your recommended calories that reflects differences in height and weight, go to www.mypyramid.gov and click on MyPyramid Plan. Recalculate your needs with every five to ten pound change since calorie needs change with weight.
Recommended limits of fat consumption are based on calorie needs. If you multiply estimated calorie needs by 0.011, you will see your recommended maximum grams of saturated fat daily. People whose blood cholesterol remains high may need to reduce saturated fat below this figure. A registered dietitian can help.
How much “junk food” is reasonable in a healthy diet? The 2005 Dietary Guidelines for Americans include a “discretionary calories allowance.” Discretionary calories represent the extra foods and drinks that supply calories without much nutritional value. The allowance is 132 discretionary calories a day for someone maintaining weight at 1,600 daily calories, and 290 discretionary calories daily for someone who needs 2,200 total calories a day.
Strategies for a balanced diet change with calorie level, too. On about 1,600 calories a day, five grains servings (equal to five slices of bread) is enough, whereas someone needing 2,200 calories a day should eat seven servings daily. Someone who needs only 1,600 calories a day can meet fruit and vegetable recommendations with seven servings daily, but someone who needs 2,200 calories or more should aim for at least ten per day.
Of course, you don’t need to know your exact calorie needs to control your weight. If losing weight is your goal, you can shift the balance between the amount of calories you consume and the amount you burn in activity. If you drop about 500 calories a day you will lose about one pound a week. You can cut 500 calories a day from what you currently eat and drink, or cut 300 calories a day and burn an additional 200 in activity. If you’ve been substantially overeating, you might even be able to create a 1,000-calorie total shift, which would lead you to lose two pounds a week. It’s easy to drop 100 calories per meal with simple changes, such as smaller portions, replacing chips or a doughnut with fruit, choosing reduced-fat products, or dropping sugar sweetened drinks.
The same principle applies to those who want to gain weight healthfully. You don’t need to stuff yourself or eat unhealthy foods. Simply add 100 calories to each of three meals and two snacks daily by choosing slightly larger portions, using a little more olive oil in your stir-fry or salad, or adding one glass of juice or a handful of nuts.
But whether you are working to lose or gain weight, or are happy with your current weight, getting at least a rough idea of your recommended calorie needs can help you interpret food labels to make better choices for a healthful diet.
Relevant Tags:calorie, diet, fitness, weight loss
