Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life."Reference size," as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males. ![]() These levels are based on Estimated Energy Requirements (EER) from the IOM Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals.Source: HHS/USDA Dietary Guidelines for Americans: 2005 Estimated Calorie Requirements (in kilocalories) for Each Gender and Age Group at Three Levels of Physical Activity. The estimates are rounded to the nearest 200 calories and were determined using an equation from the Institute of Medicine (IOM). This calorie requirement chart presents estimated amounts of calories needed to maintain energy balance (and a healthy body weight) for various gender and age groups at three different levels of physical activity. That’s why you should take a look at the Estimated Calorie Requirement chart, to get a sense of how many calories (ENERGY IN) you and your family need on a daily basis. Children need to balance their energy, too, but they’re also growing and that should be considered as well. Energy balance in children happens when the amount of ENERGY IN and ENERGY OUT supports natural growth without promoting excess weight gain. Your ENERGY IN and OUT don't have to balance every day. It's having a balance over time that will help you stay at a healthy weight for the long term. ![]() (calories burned) over time = weight stays the same The same amount of ENERGY IN (calories consumed) and ENERGY OUT A chart of estimated calorie requirements for children and adults is available at the link below this chart can help you maintain a healthy calorie balance.Īn important part of maintaining energy balance is the amount of ENERGY OUT (physical activity) that you do. People who are more physically active burn more calories than those who are not as physically active. For example, children burn calories just being students-walking to their lockers, carrying books, etc.-and adults burn calories walking to the bus stop, going shopping, etc. You burn a certain number of calories just by breathing air and digesting food. You also burn a certain number of calories (ENERGY OUT) through your daily routine. What you burn through physical activity is ENERGY OUT. ![]()
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