the food chart

Health Nutrition


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Average Daily Energy Consumption

Our body needs energy to breath, to move, and to function. The energy we need comes from what we eat and drink. Energy is measured in calories. When you breath or move, you burn calories. When you eat, you consume energy. The amount of energy a person needs depend on the following factors:

  1. Body size
  2. Age
  3. Proportion of muscle to fat
  4. Activity level
  5. and many others

Your body's energy intake and energy expenditure must be balance in order for you to maintain a reasonable and stable body weight. You will lose weight if you consume less energy than the energy needed for your daily exercise and actions. On the contrary, you will gain weight if you consume more energy that your daily energy need. The below table shows the average daily energy need for men and women age between 19-59.

  Age Calories / Day
Women 19-50 1,940
  51-59 1,900
Men 51-59 2,550

A Good Balance of Nutrients for Adults

The nutrients needed for an adult's body comes from the following sources:

  1. Carbohydrate
  2. Fats
  3. Protein
  4. Alcohol

The following table shows your the proportions of each of the energy-giving nutrients that a healthy diet should have. It shows that majority of nutrient supplies for an adult should come from carbohydrates. 

Nutrients Age
Carbohydrates 47-50% (Minimum)
Fat 33-35% (Maximum)
Protein Up to 15%
Men 0-5%