How many calories should we consume?

The amount of required energy (calories) of each organism is determined by the age, gender, physical activity, climatic conditions and physical condition of the individual. Man constantly expends energy (calories) when he breathes, sleeps, works, reads, etc. For this reason, the human body constantly requires the intake of energy, which is done through the consumption of food and drinks. Each person's energy requirements vary, even among people who appear to be the same in terms of age, gender, and physical activity. Each person's intake of energy varies from day to day.

The correct calculation of required energy and energy balance also implies good health. 

When the energy expended is equal to the energy taken in from food, then the person is in energy balance, that is, he maintains his weight. When the intake of energy is more than the expenditure, then we have a positive balance (we gain weight), while when the intake is less we have a negative balance (we lose weight).

A general guideline of recommended daily calorie intake is for men 2500 kcals and for women 2000 kcals. More specifically, the World Health Organization recommends the consumption of 36 kcals per kilogram of body weight for women and 38 kcals per kilogram of body weight for men. Prices vary for children, teenagers, the elderly, pregnant and lactating women.

The most accurate calculation of each person's caloric needs is knowing their basic metabolism and the number of calories burned through physical activity. Consult your dietitian about the exact number of calories you need, either to maintain your body weight or to lose excess fat.

Caution! A balanced diet should be based on moderation and variety of food. So along with caloric consumption, we are also interested in the nutritional value of the foods we choose in our diet. It is not enough to only consume the right number of calories to maintain health, but also to choose foods rich in nutrients, such as vitamins, minerals, amino acids, carbohydrates, etc.

Dagoglou Phaedra

Dietitian Nutritionist, Msc

in Food Science and Technology/ Food Safety