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<BR>Recommended energy intake<BR><BR>An individual's energy needs are defined as being "the amount of energy required to compensate for what we expend and ensure a body makeup and size that are compatible with staying in good health and keeping up physical activity in the long term in the economic and social context" (WHO, 1996). <BR><BR>Energy expenditure may be estimated over a 24 hour period for each person and mainly involves the following<BR><BR>· basic metabolism (energy used at rest for the functioning of organs such as the digestive tract, kidney, brain heart); it is the main component (60-70%) of energy expenditure <BR>· physical activity (energy used when the body is moving, during household tasks, professional activities or sport); this is the second main component of energy expenditure<BR>· diet-induced thermogenesis (energy used for digestion, intestinal absorption, food storage); this component only accounts for 10% of our total energy expenditure <BR><BR>Recommended energy intake is calculated on the basis of this basic energy expenditure, with the addition of energy expenditure associated with particular physiological situations: storage of proteins and lipids during a period of growth, development of the foetus and placenta during pregnancy or milk production during breastfeeding. Energy intake is the only intake which corresponds precisely to the value of the defined need for groups of individuals (recommended dietary allowances generally correspond to 130% of the average need). In 20 to 40 year-old adults who carry out usual activities, for most of the population recommended daily energy intake is 2200 kcal for women and 2700 kcal for men. <BR><BR>It is also possible, through an assessment of the various ways we expend energy, to obtain an approximate estimation of individual energy needs. This assessment incorporates the anthropometric characteristics (weight, size) and physical activity of each person. <BR><BR>Macronutrient contribution to the total energy intake should be<BR>· 11-15% for proteins: 1 gram of proteins provides 4 kcalories (kcal) <BR>· 50-55% for carbohydrates: 1 gram of carbohydrates provides 4 kcal <BR>· 30-35% for fats: 1 gram of fats provides 9 kcal <BR><BR>Balancing out energy intake and expenditure enables you to maintain a stable body weight which is essential for staying healthy. When your energy intake is lower than your energy expenditure, you lose weight (fat and muscle reduction). But when your energy intake exceeds your energy expenditure, the excess calories are stored in the form of fat, causing you to gain weight. We do not all gain weight in the same way, since although our eating habits (choice of food, the way you prepare your food, consumption rhythms) and lifestyle (sedentary) play a key role in weight variations, genetic factors can also explain up to 40% of differences between people. As such, the concept of "ideal weight" becomes completely obsolete; each person has a personal and subjective definition of his/her weight, one which is widely influenced by the obsession with being thin. Today, the body mass index (BMI) takes corpulence into account when determining desirable weight. <BR><BR>While a low-calorie diet is the key to any weight loss, some dietetic and lifestyle rules must be respected: continuing to eat a balanced and varied diet, personalising your calorie level, over the long term, and practising a physical activity every day, which is not limited simply to sport. <BR><BR>Going without certain foods leads to micronutrient deficiency, and it must be remembered that the quicker the kilos are lost, the quicker you'll put them back on once you return to your usual diet. It is better to accept being overweight than to subject your body to major variations in weight on a repetitive basis.<BR>Find out more...<BR>Human food<BR>Home,Anses,News,Press room,Agenda,Our topics,Food,Animal health and nutrition,Environmental health,Occupational health,Plants,Opinions and publications,Last opinions and reports,Food opinions and reports,Animal health and nutrition opinions and reports,Environmental and occupational health opinions and reports,Plants opinions,Opinions and reports in English,Bulletins and periodicals,Other publications,Subscribe to Anses newsletter,Research and reference,Research program,Laboratories and reference activities, + ,Job opportunities,Public procurement contracts,Our websites,Partners,Extranet / ExpertNet,Kid's area,Legal notice,Contact, ,<A HREF='PNS7I0.htm'>Anses</A>
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Recommended energy intake
An individual's energy needs are defined as being "the amount of energy required to compensate for what we expend and ensure a body makeup and size that are compatible with staying in good health and keeping up physical activity in the long term in the economic and social context" (WHO, 1996).
Energy expenditure may be estimated over a 24 hour period for each person and mainly involves the following · basic metabolism (energy used at rest for the functioning of organs such as the digestive tract, kidney, brain heart); it is the main component (60-70%) of energy expenditure · physical activity (energy used when the body is moving, during household tasks, professional activities or sport); this is the second main component of energy expenditure · diet-induced thermogenesis (energy used for digestion, intestinal absorption, food storage); this component only accounts for 10% of our total energy expenditure
Recommended energy intake is calculated on the basis of this basic energy expenditure, with the addition of energy expenditure associated with particular physiological situations: storage of proteins and lipids during a period of growth, development of the foetus and placenta during pregnancy or milk production during breastfeeding. Energy intake is the only intake which corresponds precisely to the value of the defined need for groups of individuals (recommended dietary allowances generally correspond to 130% of the average need). In 20 to 40 year-old adults who carry out usual activities, for most of the population recommended daily energy intake is 2200 kcal for women and 2700 kcal for men.
It is also possible, through an assessment of the various ways we expend energy, to obtain an approximate estimation of individual energy needs. This assessment incorporates the anthropometric characteristics (weight, size) and physical activity of each person.
Macronutrient contribution to the total energy intake should be · 11-15% for proteins: 1 gram of proteins provides 4 kcalories (kcal) · 50-55% for carbohydrates: 1 gram of carbohydrates provides 4 kcal · 30-35% for fats: 1 gram of fats provides 9 kcal
Balancing out energy intake and expenditure enables you to maintain a stable body weight which is essential for staying healthy. When your energy intake is lower than your energy expenditure, you lose weight (fat and muscle reduction). But when your energy intake exceeds your energy expenditure, the excess calories are stored in the form of fat, causing you to gain weight. We do not all gain weight in the same way, since although our eating habits (choice of food, the way you prepare your food, consumption rhythms) and lifestyle (sedentary) play a key role in weight variations, genetic factors can also explain up to 40% of differences between people. As such, the concept of "ideal weight" becomes completely obsolete; each person has a personal and subjective definition of his/her weight, one which is widely influenced by the obsession with being thin. Today, the body mass index (BMI) takes corpulence into account when determining desirable weight.
While a low-calorie diet is the key to any weight loss, some dietetic and lifestyle rules must be respected: continuing to eat a balanced and varied diet, personalising your calorie level, over the long term, and practising a physical activity every day, which is not limited simply to sport.
Going without certain foods leads to micronutrient deficiency, and it must be remembered that the quicker the kilos are lost, the quicker you'll put them back on once you return to your usual diet. It is better to accept being overweight than to subject your body to major variations in weight on a repetitive basis.
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