Ideal caloric intake?
Originally Published: February 24, 1995 - Last Updated / Reviewed On: November 26, 2014
What is the ideal calorie intake per day?
—Confused by the news
Dear Confused by the news,
While this sounds like such a simple question, it's really not. First, what is ideal? The amount of calories needed to maintain each individual's weight appropriate for optimal health? The amount a person needs to maintain an unnaturally thin weight that meets false societal ideals? The amount an athlete needs to perform at her/his best? Reality tells us that the ideal caloric intake is different for everyone.
Caloric needs depend on age, gender, height, present weight, body frame, physical activities, hormones, and weight plans (maintain, gain, lose, etc). An intake between 1200 and 1400 calories per day is considered a low intake. This calorie level is just able to meet what are called basal metabolic needs, or the calorie needs to keep the heart beating and all the internal organs working. Calorie levels below 1200 should be avoided, because they may decrease metabolism and are usually hard to follow for any length of time. Very low caloric intake may promote binge eating due to the feeling of deprivation, and may be deficient in one or more nutrients. Some liquid diets call for fewer than 1200 calories, however, their long-term effectiveness is controversial, and they should only be followed under the supervision of a physician.
The Daily Values (DVs) used on food labels base their nutrient intake on a 2000 calorie per day diet. This was a result of many long meetings with nutrition experts who concluded that 2000 calories was the average amount needed by American adults. Therefore, short, thin females who are not active, will have caloric needs below 2000. For those who are "average" size and get moderate activity, caloric needs to maintain weight should be about 1600 to 2400 per day.
Instead of just worrying about a number of calories, have you tried listening to your own internal needs? Have you set goals related to healthy eating? Consider a focus on maintaining a balanced eating plan that includes a strong base in whole plant foods (fruit, vegetables and grains) and eat a moderate amount of healthy fats. Also don't go overboard on eating food just because it is fat-free (i.e. a whole box of "fat-free" cookies). Although fat calories are most easily converted to fat in the body, all calories from fat, carbohydrate and protein count! Finally, don't forget food should bring some pleasure to life and serves many needs other than energy functions.
If you would like to explore your individual caloric needs, or have other nutrition questions, Columbia students can make an appointment with the nutritionist at Medical Services (Morningside) or at the Student Health Service (CUMC). Columbia students may also want to check out the get balanced! Guide for Healthier Eating. You can also review many options and create your own plan using the online resources at MyPlate. Have fun determining the right balance for you and your goals. Remember to try new foods and new food cominbations — there are lots of healthy and tasty options. Eat and be well!