What is a Calorie?
A calorie is a measure of energy normally used to measure the energy content of food and beverages. Technically, a calorie is defined as the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius at atmospheric pressure. Calories are used to do daily physical activities and sustain life.
Although the ideal daily calorie requirement differs depending on the age, metabolic state, physical activity intensity and specific conditions of the individual, generally, the recommended daily calorie intake is 2000 calories per day for women and 2,500 calories per day for men.
The calories required for adequate nutrition of individuals are met from carbohydrates, proteins and fats. One gram of carbohydrate gives 4 calories of energy and 40%-60% of daily calorie needs should be met from carbohydrates. Protein, like carbohydrates, provides 4 calories of energy per gram, and 10%-35% of daily calorie needs should come from protein. The situation is slightly different with oils; Fat provides 9 calories of energy per gram, and 20-35% of daily calorie needs should come from fats.
The macro and micro nutrients that an individual should consume in terms of adequate and balanced nutrition in a daily diet between 2000-2500 calories should be as below :Value calculation was made over 2100 calories.
|Nutrients||Measurement unit||Daily Need|
|1||Total Fat||grams (g)||65|
|2||Saturated Fatty Acids||grams (g)||20|
|6||Total Carbs||grams (g)||310|
|9||Vitamin A||International Unit (UI)||5000|
|10||Vitamin C||milligram (mg)||60|
|11th||Calcium||milligram (mg)||one thousand|
|13||Vitamin D||International Unit (UI)||600|
|14||Vitamin E||International Unit (UI)||30|
|15||Vitamin K||microgram (µg)||80|
|16||Thiamin B1||milligram (mg)||1.5|
|17||Riboflavin B2||milligram (mg)||1.7|
|18||Niacin B3||milligram (mg)||20|
|19||Vitamin B6||milligram (mg)||2.0|
|21||Vitamin B12||microgram (µg)||2.4|
|23||Pantothenic Acid||milligram (mg)||10|
|24||Phosphorus||milligram (mg)||one thousand|