Nutrition For Dummies. Carol Ann Rinzler
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Название: Nutrition For Dummies

Автор: Carol Ann Rinzler

Издательство: John Wiley & Sons Limited

Жанр: Здоровье

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isbn: 9781119724025

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СКАЧАТЬ painting, driving, laboratory work, typing, sewing, ironing, cooking, playing cards, and playing a musical instrument Light Walking on a level surface at 2.5 to 3 mph, garage work, electrical trades, carpentry, restaurant trades, housecleaning, child-care, golfing, sailing, and table tennis Moderate Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, and dancing Heavy Walking with a load uphill, tree felling, heavy manual digging, basketball, climbing, football, and soccer Exceptionally heavy Professional athletic training

       The National Research Council, Recommended Dietary Allowances (Washington, D.C.: National Academy Press, 1989)

Activity Level Calories Needed for This Work for One Hour
Very light 80–100
Light 110–160
Moderate 170–240
Heavy 250–350
Exceptionally heavy 350+

       “Food and Your Weight,” House and Garden Bulletin, No. 74 (Washington, D.C.: U.S. Department of Agriculture)

      Figuring out exactly how many calories to consume each day can be a consuming task. Luckily, the Institute of Medicine, the group whose Food and Nutrition Board determines the RDAs for vitamins, minerals, and other nutrients, has created a list of the average daily calorie allowance for healthy people from infants to senior citizens who maintain a healthful weight (see Chapter 4) based on the amount of activity a person performs each day.

Gender Age (years) Sedentary Moderately Active Active
Child 2–3 1,000 1,000-1,400 1,000-1,400
Female 4–8 1,200 1,400–1,600 1,400–1,600
9–13 1,600 1,600–2,000 1,800–2,200
14–18 1,800 2,000 2,400
19–30 2,000 2,000–2,200 2,400
31–50 1,800 2,000 2,200
51–60 1,600 1,800
Male 4–8 1,400 1,400–1,600 1,600–2,000
9–13 1,800 1,800–2,200 2,000–2,600
14–18 2,200 2,400–2,800 2,800–3,200
19–30 2,400 2,600–2,800 3,000
31–50 2,200 2,400–2,600 2,800–3,000
51–60 2,200 2,200–2,400 2,400–2,800
61–65 2,000 2,400 2,800
66–75 2,000 2,200 2,600
76+ 2,000 2,200 2,400

       Note: “Sedentary” means lifestyle with only light physical activity such as that associated with typical day-to-day life. “Moderately active” means adding physical activity equal to walking 1.5 to 3 miles a day at about 3 to 4 miles per hour. “Active” means adding a walk longer than 3 miles per day at the same clip of 3 to 4 miles per hour.

      Source https://www.webmd.com/diet/features/estimated-calorie-requirement СКАЧАТЬ