Energy Requirements
We work , play a game of golf or tennis, walk, run , without realizing our day is filled with lot of activity. Energy is needed by the body to do all of these which come in the form of food and drink that we take. It comes in the form of fat, carbohydrates and protein. Different people have different energy needs as each of them is dissimilar in shape and size. Energy requirements are related to gender, age, level of activity and nutritional goals.
How is Energy Measured
The actual amount of energy required by an individual depends on his basal metabolic rate (BMR) and his level of activity. BMR is the rate at which the person uses his energy to maintain the basic body functions. The more physically active the person, more the energy is consumed which eventually results in weight loss and lesser health related problems.
Basic Energy Requirements
Estimated Average Requirement (EAR): This is an estimate of the average requirement for energy needed by the body.
The EARs for energy are based on current lifestyles and activity levels.. Energy requirements tend to increase up to the age of 15-18 years. On an average, boys have slightly superior requirements than girls and this continues all the way through adulthood. After 18 years of age, energy requirements are likely to be lower, but this again depends on the individual’s level of activity. By 50, energy requirements are still lower which is to a certain extent due to a drop in the basal metabolic rate (BMR) and to a reduced level of activity.
Energy EAR = BMR x Physical Activity Level
Age-19-49 | Weight- 74 | Kcal/Day- 2,550
Age-50-59 | Weight- 74 | Kcal/Day- 2,550
Source: Department of Health - UK
In comparison to teenagers, energy requirements are lesser for men, the same as requirements for calcium and phosphorus. There is also a reduced requirement for iron. The requirements for protein and most of the vitamins and minerals remain almost unchanged in comparison to young people.
Energy requirements decrease gradually after the age of 60 in men as they generally get less active. Protein requirements decrease for men but continue to increase slightly in women. The reduction in energy needs, coupled with unchanged requirements for vitamins and minerals, point that the nutrient density of the diet becomes even more important. Nutrient density is the quantity of vitamins and minerals in relation to the amount of energy supplied by the foods and drinks consumed.
Ideal Energy Requirements
An ideal energy intake must enable an individual to maintain his weight within the range of his height. Foods rich in protein, vitamins, minerals, fiber, limited amounts of fats must be included in the diet. The more active you are, the more calories you burn, which indicates that less energy will be available for storage as fat. Working out also reduces the risk of developing heart disease, some types of cancer, and other chronic diseases. Simply put, develop food habits that are no more than required by the body with no excess baggage of fat and cholesterol with a regular check on weight.