How Many Calories Should I Consume in a Day?

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.

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.

There are three macronutrients – Carbohydrates, fats and proteins. These offer different amounts of calories when they are metabolized in the body through digestion

1. Carbohydrates: 4 calories per gram
2. Proteins: 4 calories per gram
3. Fats: 9 calories per gram

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

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:

The requirements are segregated based on lifestyle factors,

1. 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.
2. 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.
3. 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.

These figures are general recommendations, and individual requirements may vary based on factors like metabolism, muscle mass, and specific health conditions.

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.

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