熱量知多少 - 每天所需的熱量

The unit of heat is Kilocalorie, which 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 caloric requirements per person (kcal)

Male (kcal)
Physical activity level Light medium High
6 years old 1400 1600 1800
7 years old 1500 1700 1900
8 years old 1650 1850 2100
9 years old 1750 2000 2250
10 years old 1800 2050 2300
11 years old 2050 2350 2600
14 years old 2500 2850 3200
18 years or above 2250 2600 3000
50 years old or above 2100 2450 2800
65 years or above 2050 2350
80 years old or above 1900 2200

Female (kcal)
Physical activity level Light medium High
6 years old 1250 1450 1650
7 years old 1350 1550 1750
8 years old 1450 1700 1900
9 years old 1550 1800 2000
10 years old 1650 1900 2150
11 years old 1800 2050 2300
14 years old 2000 2300 2550
18 years or above 1800 2100 2400
50 years old or above 1750 2050 2350
65 years or above 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, teenagers, and pregnant or lactating women require more calories per kilogram of body weight; while adults require fewer calories as they grow older. On the other hand, the daily caloric requirement also varies according to the temperature and personal activity level. On cold days, the daily caloric requirement will increase, and people with high activity and workload also need more calories.

If the daily caloric intake is lower than the daily caloric consumption, it will hinder the growth of the body and cause weight loss; conversely, if the caloric supply exceeds daily consumption, such as less exercise or eating too much, it will cause obesity. Therefore, it is very important to maintain appropriate heat consumption and supply.

People with little activity should not eat more high-calorie foods, such as fried foods, candies, desserts, etc., to avoid obesity. However, developing adolescents, people with high activity levels, and women during pregnancy and lactation should pay attention to a balanced diet and adequate caloric intake. Food can be divided into five major categories:

(1) Cereals

(2) Meat, fish, eggs and substitutes

(3) Vegetables

(4) Fruits and

(5) Milk and substitutes

Every day’s food must include these five categories of food. At the same time, since each type of food provides different calories, pay attention to the portion size to maintain a proper weight balance.

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