Introduction
Calories, this seems to be the word discussed most these days. They are seemingly confusing for a person who thinks of getting on a diet or just trying to eat healthy. So let us understand a bit about calories and an easy way to calculate your calorie intake. While considering the recommendation of ICMR (Indian Council of Medical Research) it will be possible to provide a practical guide on how many calories you should aim for based on age and gender.
Calories are The Building Blocks of Energy
A calorie is a unit of measurement for nutrient. It is the background behind basic bodily functions like breathing, digestion, walking and talking. It provides the fuel for bodily function all the way to vigorous exercises. Calorie is the representation of the amount of energy obtained from food and beverages when the body metabolizes them.
Each macronutrient contributes a specific number of calories per gram
There are three macronutrients – Carbohydrates, fats and proteins. These offer different amounts of calories when they are metabolized in the body through digestion
- Carbohydrates: 4 calories per gram
- Proteins: 4 calories per gram
- Fats: 9 calories per gram
Why is Calories important
Think of Calories like currency, we need money for our daily activities in the world. In the same way calories are the currency of energy for our bodies. Maintaining a balance between the calories we consume and the energy we expend is crucial for overall health and well-being. Eating an appropriate number of calories ensures that our bodies have enough energy for essential functions, growth, and daily activities. A calorie surplus lead to building up of the body and helps in growth and repair
ICMR Recommendations: How Many Calories Do You Need?
The Indian Council of Medical Research (ICMR) provides guidelines for estimating daily caloric needs based on age, gender, and activity levels. Here’s a general overview:
he requirements are segregated based on lifestyle factors,
- Sedentary – These people have occupations that do not demand much physical effort, are not required to walk long distances, do not exercise, generally have very less body movement when free.
- Moderate – These people have occupations that are not strenuous in terms of energy demands but involve more energy expenditure than that described for sedentary lifestyles. Alternatively, they can be people with sedentary occupations who regularly spend a certain amount of time in moderate to vigorous physical activities.
- Active – These people engage regularly in strenuous work. A heavy worker, like an athlete or a body builder
The reference standard individual is between the age of 19-40 and is healthy and has no medical conditions. Reference man is between 19-39 years of age, height 163 cm and weight of 65 kg. Reference woman is between 19-39 years of age, height 151 cm and weight 55 kg.
| Age group | Category | Energy requirement (K.Cal/Day) | Protein requirement (g/day) |
| Adult men (19-40 yrs) | Sedentary work | 2110 | 42.9 |
| Moderate work | 2710 | ||
| Heavy work | 3470 | ||
| Adult women (19-40yrs) | Sedentary work | 1660 | 36.3 |
| Moderate work | 2130 | ||
| Heavy work | 2720 | ||
| Pregnancy | +350 | +7.6 – 17.6 | |
| Lactation | +600 | +10.6-13.6 |
These figures are general recommendations, and individual requirements may vary based on factors like metabolism, muscle mass, and specific health conditions.
How Many Calories Should I Eat Per Day?
To maintain a healthy weight and support overall well-being, it’s essential to understand your daily calorie needs and intake. At Alleviate Pain Clinic, we emphasize the importance of balanced nutrition alongside our non-surgical treatments for musculoskeletal conditions. This guide provides insights into daily calorie requirements based on various health goals.
How many calories should I eat per day to maintain my weight?
Caloric needs vary depending on various factors such as age, sex, weight, height, and activity level. Generally:
- Women: 1,600–2,400 calories/day
- Men: 2,000–3,000 calories/day
These ranges serve as general guidelines. For personalized recommendations, consider consulting a healthcare professional.
How many calories should I eat per day to lose weight?
Creating a calorie deficit is key to weight loss. Reducing your daily intake by 500–1,000 calories can lead to a safe weight loss of about 0.5–1 kg per week. However, it’s important not to consume fewer than 1,200 calories per day for women or 1,500 calories per day for men without medical supervision, as excessively low intake can slow metabolism and lead to nutrient deficiencies.
How many calories should I eat per day to gain weight?
To gain weight, increase your daily caloric intake by 250–500 calories above your maintenance level. This gradual approach supports healthy weight gain of approximately 0.25–0.5 kg per week. Focus on nutrient-dense foods like lean proteins, whole grains, nuts, and healthy fats to ensure balanced nutrition during weight gain.
How Many Calories Do You Burn a Day Doing Nothing?
Even at rest, your body expends energy to maintain vital functions such as breathing, circulation, and cell production. This energy expenditure is known as your Resting Metabolic Rate (RMR), which typically accounts for 60–75% of your total daily energy expenditure. Factors influencing RMR include age, sex, body composition, and genetics.
How do you calculate calories burned?
To estimate your RMR, you can use the Harris-Benedict equation:
- For men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) – (6.755 × age in years)
- For women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) – (4.676 × age in years)
Multiply your BMR by an activity factor (ranging from 1.2 for sedentary individuals to 1.9 for very active individuals) to estimate your TDEE.
Wear a fitness tracker
Fitness trackers can provide estimates of daily calorie needs and expenditure by monitoring physical activity and heart rate. While convenient, their accuracy may vary, and they should be used as general guides rather than precise measurement tools.
Wear a heart rate monitor
Heart rate monitors offer more accurate assessments of daily calorie intake and burn during exercise by analyzing heart rate data in real-time. They are particularly useful for tracking energy expenditure during various physical activities.
Calorie Counting
Calorie counting involves tracking the number of calories consumed through food and beverages to manage weight effectively. While it can be a helpful tool, it’s important to focus on the quality of calories consumed. Prioritize nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Be cautious of overly restrictive calorie counting, as it may lead to nutritional deficiencies and is not suitable for everyone.
Conclusion
Understanding your daily caloric needs is a fundamental step towards achieving a balanced and healthy lifestyle. By recognizing the significance of calories, knowing the macronutrient contributions, and aligning your intake with ICMR guidelines you can fuel your body efficiently, supporting overall well-being. Remember, the key is not just in the quantity but also in the quality of the calories you consume.
To help you design a calorie-based diet plan contact your dietician or health care professional. Although the math of calorie in and calorie out is pretty simple. The dietician will have to consider a lot of other contributing factors while designing your diet plan.
For many adults, especially women, 1,200 calories may be the minimum to meet nutritional needs. However, such a low intake should only be followed under medical supervision to avoid nutrient deficiencies and slowed metabolism.
Breakfast should typically provide 300–500 calories, depending on your daily calorie needs and goals. A balanced breakfast with protein, whole grains, and healthy fats can support energy levels and reduce cravings throughout the day.
Each main meal—lunch and dinner—should contribute 400–700 calories, based on your total daily requirement. Focus on balanced portions of lean protein, vegetables, whole grains, and healthy fats for sustained energy and nutrition.
To gain muscle, consume 250–500 extra calories per day above your maintenance level. Prioritise protein-rich foods and strength training to ensure that the weight gained supports muscle development rather than fat accumulation.
To lose 5 pounds (around 2.2 kg) in a week, you'd need a daily deficit of 2,500 calories, which is not safe or sustainable. A realistic and healthy weight loss goal is 0.5–1 kg per week.
Losing 5 kg in a month is possible but may not be sustainable or healthy for everyone. A safe goal is 2–4 kg per month. Always combine moderate calorie reduction with exercise and seek professional guidance.
References
- Nutrient Requirements for Indians Recommended Dietary Allowances Estimated Average Requirements – A Report of the Expert Group, 2020 Indian Council of Medical ResearchIndia2020
- WHO Technical Report Series1973 https://apps.who.int/ iris/bitstream/ handle/10665/41042/ WHO_TRS_522.pdf;jsessionid=0EA0A7 6E2D6DC86615DE65A980F7 E58A?sequence=1
- S S Padmadas J G Dias F J Willekens Disentangling women’s responses on complex dietary intake patterns from an Indian cross-sectional survey: a latent class analysisPublic Health Nutr20069204211
- B Holmes K Dick M Nelson A comparison of four dietary assessment methods in materially deprived households in EnglandPublic Health Nutr200811544456
- S Pasricha LM Rebello Some common Indian recipes and their nutritive value4th EdNational Institute of NutritionHyderabad201198107
