Medical Video: How Does Exercise Impact Weight Loss?
Calorie needs per day vary from person to person. Based on the recommendation of Nutrition Adequacy Rate (AKG) from the Indonesian Ministry of Health, the calorie needs of adult women (16-30 years) generally range from 2.125 to 2,250 calories per day. While adult men with the same age range need more, which is 2625-2725 calories per day. Minimum calorie needs when dieting can also differ between men and women. How come?
What are calories?
Before discussing further, it's good to know first what calories are. Calories are a unit of measurement to express the amount of energy in food and drinks that you consume daily.
If the food and drink you consume every day can meet your daily calorie needs, then you are classified as healthy. Conversely, if the food and drink you consume is below or above your daily calorie needs, the risk of getting the disease can increase.
Why are male and female caloric requirements different?
Men and women calorie needs per day are different because men generally will need more energy to move, even though the size and weight of the man is the same as women. Why did it happen?
First, men generally have more muscle mass than women. Greater muscle mass automatically requires more energy to function optimally.
Secondly, most men usually have a higher posture than women. Well, this high posture in fact also affects caloric needs for men. So, they need more calories than women.
Not only that, men generally have greater lung capacity, which allows them to work harder during sports and other physical activities. This makes men need more calories to maintain their strength.
So, what are the calorie needs per day for men?
As explained above, the average daily calorie requirement for adult men is around 2725 calories per day. However, the number of men's daily calories needed by each age group is as follows:
- Age 10 - 12 years: 2100 Kcal
- Aged 13-15 years: 2475 Kcal
- Age 16-18 years: 2675 Kcal
- Age 19 - 29 years: 2725 Kcal
- Age 30 - 49 years: 2625 Kkal
- Age 50 - 64 years: 2325 Kkal
- Age 65 - 80 years: 1900 Kcal
- Age 80 and above: 1525 Kcal
So, what are the calories per day for women?
The average daily calorie requirement for adult women is around 2.125 to 2,250 calories per day. However, the number of women's daily calories needed by each age group is as follows:
- Age 10-12 years: 2000 Kkal
- Ages 13-15 years: 2125 Kcal
- Age 16-18 years: 2125 Kcal
- Age 19 - 29 years: 2250 Kkal
- Age 30 - 49 years: 2150 Kkal
- Age 50 - 64 years: 1900 Kcal
- Age 65 - 80 years: 1550 Kkal
- Age 80 and above: 1425 Kcal
Everyone's calorie needs are different
The number above is a reference for general caloric needs. Basically, each person's daily calorie needs vary based on age, weight, height, and physical activity. So, even two twins will have different calorie needs, depending on their physical condition and daily activities.
Likewise with calorie needs when on a diet. In general, every person who wants to go on a diet must meet the minimum calorie needs of 1200-1400 calories per day. This applies to men and women
To make it easier for you to calculate your daily calorie needs, Hello Sehat already provides calorie needs calculator. You can check your daily calorie needs on that page.
Why is it important to pay attention to calorie needs per day?
Knowing what your calorie needs per day can help maintain your health because it can affect the balance of energy you use everyday.
The principle in sufficient calorie needs is basically simple, which is balanced. The reason is, if you consume more calories than you need, your body will store excess energy as fat. This certainly contributes to future weight gain which also increases your risk of developing various diseases, especially degenerative diseases.
But if you consume calories less than your needs, you will lose fat and muscle mass which can cause weight loss while decreasing the function of the organs in the body because they do not get the proper intake.