Calorie Intake Calculator (India)
Here’s a comprehensive table providing an overview of daily calorie intake recommendations for individuals in India based on various factors such as age, gender, and physical activity level. These values are derived from general nutritional guidelines commonly followed in India. Note that individual needs may vary based on specific health conditions, activity levels, and metabolic factors.
Calorie Intake Recommendations in India (Daily)
| Age Group | Gender | Activity Level | Calories (kcal/day) |
|---|---|---|---|
| Children (1-3 years) | Both | Moderate | 1000-1200 |
| Children (4-6 years) | Both | Moderate | 1200-1400 |
| Children (7-9 years) | Both | Moderate | 1600-1800 |
| Boys (10-12 years) | Male | Sedentary | 2000-2200 |
| Moderate | 2200-2400 | ||
| Active | 2400-2600 | ||
| Girls (10-12 years) | Female | Sedentary | 1800-2000 |
| Moderate | 2000-2200 | ||
| Active | 2200-2400 | ||
| Adolescents (13-18 years) | Male | Sedentary | 2400-2600 |
| Moderate | 2600-2800 | ||
| Active | 2800-3000 | ||
| Adolescents (13-18 years) | Female | Sedentary | 2000-2200 |
| Moderate | 2200-2400 | ||
| Active | 2400-2600 | ||
| Adults (19-30 years) | Male | Sedentary | 2400-2600 |
| Moderate | 2600-2800 | ||
| Active | 3000-3200 | ||
| Adults (19-30 years) | Female | Sedentary | 2000-2200 |
| Moderate | 2200-2400 | ||
| Active | 2400-2600 | ||
| Adults (31-50 years) | Male | Sedentary | 2200-2400 |
| Moderate | 2400-2600 | ||
| Active | 2800-3000 | ||
| Adults (31-50 years) | Female | Sedentary | 1800-2000 |
| Moderate | 2000-2200 | ||
| Active | 2200-2400 | ||
| Seniors (51 years and above) | Male | Sedentary | 2000-2200 |
| Moderate | 2200-2400 | ||
| Active | 2400-2600 | ||
| Seniors (51 years and above) | Female | Sedentary | 1600-1800 |
| Moderate | 1800-2000 | ||
| Active | 2000-2200 |
Key Factors Impacting Calorie Needs
- Age: Metabolic rate decreases with age, reducing calorie needs.
- Gender: Men generally require more calories than women due to larger muscle mass.
- Activity Level: Sedentary individuals require fewer calories, while those who are physically active need more for energy expenditure.
- Lifestyle: Indian diets are largely plant-based, and traditional meal components like rice, chapati, lentils, and vegetables offer a balanced source of calories.
Types of Activity Levels
- Sedentary: Little or no physical activity, often associated with a desk job or minimal exercise.
- Moderate: Includes activities like brisk walking, light jogging, or moderate exercises 3-5 days a week.
- Active: Involves intense physical activities such as running, heavy labor, or sports, performed daily.