The unit of heat is Kilocalorie (kcal). One kilocalorie refers to the energy required to raise the temperature of one kilogram (one liter) of water by one degree Celsius.
How many calories each person needs every day varies from person to person, and is related to age, gender, nature of work, and amount of activity.
Refer to the average daily calories per person (kcal)
| Male (kcal) | |||
| Physical activity level | light | in | high |
| 6 years old | 1400 | 1600 | 1800 |
| 7-year old | 1500 | 1700 | 1900 |
| 8 year-old | 1650 | 1850 | 2100 |
| 9 years old | 1750 | 2000 | 2250 |
| 10 years old | 1800 | 2050 | 2300 |
| age 11 | 2050 | 2350 | 2600 |
| 14 years old | 2500 | 2850 | 3200 |
| 18 years old or above | 2250 | 2600 | 3000 |
| 50 years old or above | 2100 | 2450 | 2800 |
| 65 years or older | 2050 | 2350 | |
| 80 years old or above | 1900 | 2200 | |
| Female (kcal) | |||
| Physical activity level | light | in | high |
| 6 years old | 1250 | 1450 | 1650 |
| 7-year old | 1350 | 1550 | 1750 |
| 8 year-old | 1450 | 1700 | 1900 |
| 9 years old | 1550 | 1800 | 2000 |
| 10 years old | 1650 | 1900 | 2150 |
| age 11 | 1800 | 2050 | 2300 |
| 14 years old | 2000 | 2300 | 2550 |
| 18 years old or above | 1800 | 2100 | 2400 |
| 50 years old or above | 1750 | 2050 | 2350 |
| 65 years or older | 1700 | 1950 | |
| 80 years old or above | 1500 | 1750 | |
| Pregnant women: |
| Early pregnancy + 0 kcal |
| Second trimester + 300 kcal |
| Late pregnancy + 450 kcal |
| Lactation period + 500 kcal |
Developing children, adolescents, and pregnant or breastfeeding women need more calories per kilogram of body weight; as they grow older, the calories needed by adults will gradually decrease. On the other hand, the daily calorie demand also varies according to temperature and personal activity. On cold days, the daily calorie requirement will increase, and people with a lot of activity and workload will also need more calories.
If the daily calorie intake is lower than the daily calorie consumption, it will hinder the body's growth and cause weight loss; on the contrary, if the calorie supply exceeds the daily consumption, such as exercising less or eating too much, it will cause obesity. Therefore, it is very important to maintain proper heat dissipation and supply.
People with low activity should not eat more high-calorie foods, such as fried foods, candies, desserts, etc., to avoid obesity. And developing adolescents, people with a lot of activity, pregnant and lactating women, should pay attention to a balanced diet and adequate calorie intake. Food can be divided into five categories:
(1) Cereals
(2) Meat, fish, eggs and substitutes
(3) Vegetables
(4) Fruits and
(5) Milk and substitutes
Daily food must include these five types of food. At the same time, since each type of food provides different calories, pay attention to the amount to maintain proper weight balance.