Calories are more than just numbers on a food label—they are the units of energy that fuel our bodies. Maintaining an optimal calorie intake is crucial for achieving a balance between energy consumption and expenditure, to carry out vital functions like breathing, blood circulation, digestion, physical activities, cognitive processes and to maintain a healthy body weight.
Saif Ali Khan Health Update
Yet, many people either overconsume or undereat, leading to either overweight/obesity or undernutrition.
Understanding calorie needs and their role to maintain good health
One must note that caloric and nutrient requirements do not remain the same all through the life. They vary with age, gender, physiological status and physical activity. For instance, a highly active individual requires more calories than someone with a sedentary lifestyle.
The ICMR-NIN (National Institute of Nutrition) have given the EARs (estimated average requirements) for calories and the macro and micro nutrients for all age groups and gender. (See Table). Adopting a personalized approach to calorie intake is key to meeting these diverse needs.
| Age Group | Category | Energy (Cal) |
| Moderate | 2710 | |
| Sedentary | 2110 | |
| Heavy | 3470 | |
| Woman | Sedentary | 1660 |
| Moderate | 2130 | |
| Heavy | 2720 | |
| Pregnant woman | +350 | |
| Lactation 0-6m 7-12m |
+600 | |
| +520 | ||
| Boys | 10-12y | 2220 |
| Girls | 10-12y | 2060 |
| Boys | 13-15y | 2860 |
| Girls | 13-15y | 2400 |
| Boys | 16-18y | 3320 |
| Girls | 16-18y | 2500 |
| Elderly Man | >60y | 1700 |
| Elderly Woman | >60y 1500 | 1500 |
Health risks of imbalanced caloric consumption
- Obesity: Consuming too many calories, particularly from unhealthy food sources, can result in obesity. Obesity is linked to various health issues, such as type 2 diabetes, cardiovascular disease, and specific cancers.
- Malnutrition: Not getting enough calories can lead to undernutrition, fatigue, muscle loss and a weak immune system, raising the likelihood of infections, anxiety, and poor concentration.
- Chronic Diseases: The onset of chronic diseases like diabetes, hypertension, heart diseases, and metabolic disorders can result from both consuming too many and too few calories.
Tips for managing calorie intake
- Concentrate on foods high in nutrients: Consume whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains that offer vital nutrients without an overload of calories.
- Practice portion control: Prevent overeating by using smaller plates and bowls to promote conscious eating.
- Avoid empty calories: Sugary drinks and processed snacks are usually devoid of nutrients and high in calories. Opt to avoid such foods and choose nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.
- Eat mindfully: Be mindful at each meal. Chew slowly, savour each bite, and avoid distractions. Plan meals ahead to prevent overeating or resorting to unhealthy options.
- Stay active: Regular physical activity helps balance calorie intake by increasing energy expenditure. Aim for at least 150 minutes of moderate-intensity exercise per week.
Maintaining an ideal calorie intake is a cornerstone of long-term health and wellness. It’s not just about counting calories but about making informed choices that nourish the body and mind. When combined with balanced dietary selections, like eating nutrient-rich whole foods, it minimizes the chances of developing chronic illnesses such as diabetes, heart disease, and hypertension. Attaining this equilibrium involves conscious eating, managing portion sizes, and consistent exercise, cultivating a sustainable way of life that enhances both physical and mental well-being.
Dr Meghana Pasi, Head, MyThali Program, Arogya World