|
How many discretionary
calories can I have?
The discretionary calories allowance is based on estimated calorie
needs by age/sex group. Physical activity increases calorie needs,
so those who are more physically active need more total calories and
have a larger discretionary calorie allowance. The discretionary
calorie allowance is part of total estimated calorie needs, not in
addition to total calorie needs. The chart gives a general guide.
|
Age and sex |
|
Not physically active* |
|
Physically active** |
|
|
|
Estimated
total
calorie
need |
Estimated
dis-cretionary
calorie
allowance |
|
Estimated
total
calorie
need |
Estimated
dis-cretionary
calorie
allowance |
|
 |
|
Children 2-3 years old |
|
1000 calories |
165*** |
|
1000-1400 calories |
165 to 170 |
|
|
|
Children 4-8 years old |
|
1200-1400 calories |
170*** |
|
1400-1800 calories |
170 to 195 |
|
|
|
Girls 9-13 years old |
|
1600 calories |
130 |
|
1600-2200 calories |
130 to 290 |
|
|
|
Boys 9-13 years old |
|
1800 calories |
195 |
|
1800-2600 calories |
195 to 410 |
|
|
|
Girls 14-18 years old |
|
1800 calories |
195 |
|
2000-2400 calories |
265 to 360 |
|
|
|
Boys 14-18 years old |
|
2200 calories |
290 |
|
2400-3200 calories |
360 to 650 |
|
|
|
Females 19-30 yrs old |
|
2000 calories |
265 |
|
2000-2400 calories |
265 to 360 |
|
|
|
Males 19-30 years old |
|
2400 calories |
360 |
|
2600-3000 calories |
410 to 510 |
|
|
|
Females 31-50 yrs old |
|
1800 calories |
195 |
|
2000-2200 calories |
265 to 290 |
|
|
|
Males 31-50 years old |
|
2200 calories |
290 |
|
2400-3000 calories |
360 to 510 |
|
|
|
Females 51+ years old |
|
1600 calories |
130 |
|
1800-2200 calories |
195 to 290 |
|
|
|
Males 51+ years old |
|
2000 calories |
265 |
|
2200-2800 calories |
290 to 425 |
*These amounts are appropriate for individuals who get less than 30
minutes of moderate physical activity most days.
Click here for more
information about physical activity.
**These amounts are appropriate for individuals who get at least 30
minutes (lower calorie level) to at least 60 minutes (higher calorie
level) of moderate physical activity most days.
Click here for more
information about physical activity.
***The number of discretionary calories is higher for children 8 and
younger than it is for older children or adults consuming the same
number of calories, because younger children’s nutrient needs are
lower. Therefore, less food from the basic food groups and fewer
“essential calories” are needed.
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