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Home > NUTRITION GUIDE > 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).