What is Estimated Energy Requirement?

Well, you started reading this post means you are among those people trying to lose weight or would like to maintain your weight. This blog will give you a brief idea about recommended daily calorie intake or estimated energy requirement for both kind of people, dieters who want weight loss and who just want to maintain their weight. After going through this blog, you will be able to know how to calculate your calorie intake and plan your diet.

The average calorie intake per day for adult men is 2,500 and for adult women, it is 1,940. But, the lowest acceptable calorie intake is about 1,800 for men and 1,200 for women. These estimated energy requirements are for adults with average built. If you are a sports person or have a medical condition, your daily recommended calories will be different. While calculating your calories a common mistake that everyone does is they only count calorie and ignored the fact that the body required a balanced diet, not just the calories. You need to eat sufficient fruits, vegetables, protein and other nutrients.

Then the question arises, what should we eat?

A healthy diet consists of fibre rich and low in fat. Your food source should come from all the major food groups. Remember the food pyramid that we used to learn back in our school. Nowadays, it’s recommended to eat the minimum of 4-5 servings of vegetables. Therefore, you should keep in mind that besides daily recommended calories, it’s important to take note of what food you are eating.

Distribute your diet according to the food groups. For example: to get fibre and energy, eat rice and pasta that comes under food group 1. Include vegetables and fruits in your diet and it come under second food group. Food group 2 are sources of vitamins and minerals. The third group is composed of dairy products that are rich in calcium. Food group 4 consists of fish, eggs and meat contains the high protein foods.

Eating these foods and monitoring your daily calorie intake will ensure you stay healthy and maintain your body weight. You can start to follow these calorie guidelines from today, there is no such thing as waiting for the right time to eat right.

If you want to know more about recommended daily calorie intake, please visit the wiki page for daily calorie intake.