We all know how calories play an essential role in fuelling the body as well as in our weight loss journeys. In fact, all diet plans and weight management programmes start and end with the number of calories that you can take as opposed to how much you burn them.
While the human body has a constant demand for energy and uses the calories from food to keep working, the calories come from the carbohydrates, fats and proteins and work as essential nutrients stored within the body as fat. The stored calories help in physical activity and the more calories you burn, the more it helps in weight loss.
However, experts advise different measures to maintain the calorie count needed for a particular body type, age, gender or activity level. In most cases, over-consumption or under-consumption can either make you overweight or, in worst cases, make you feel sluggish.
Infants, children, and adolescents have different calorie consumption to balance total energy expenditure and support optimal growth and development. The energy intake decreases with age, resulting in decline in nutrient intake, particularly among older adults.
Shreya Mahajan, senior nutritionist with FITPASS, a platform for fitness and wellness solutions, feels balancing the caloric equation is the art of nourishing every stage of life. “From youth to old age, the key lies in understanding the unique calorie needs of each age group, crafting a recipe for vitality and well-being. Caloric needs vary across age groups, and a comprehensive breakdown of these differences is important,” says Mahajan, recommending about 3,320 calories per day for boys till 18 years of age and 2,500 calories per day for girls.
“Iron is essential for teenagers’ health due to the period of fast growth and development. It is especially crucial for teenage girls as they start menstruating. It can be found in animal sources (meat and fish) and plant sources (whole-grain cereals, dark green leafy vegetables, pulses, and dried fruits). Calcium is important for healthy bones, teeth, and the function of muscles and nerves. Foods containing calcium include milk, yoghurts, cheese, milk puddings, fortified breakfast cereals, soya, tofu, ragi, poppy, sesame and chia seeds, beans and lentils, almonds and figs. Vitamin D is important for healthy bones, muscles, and teeth, and for absorption of calcium from foods. Sunshine is another good source of vitamin D,” says Mahajan.
Dr R R Dutta, HOD, internal medicine, Paras Health, Gurugram, says, “Calorie is the energy your body needs to carry out any given task. It is interesting to know that your body needs calories even when you sleep. Calorie needs can vary depending on age, gender, activity level, and overall health status. Generally, adolescents (up to 18 years old) go through fast growth spurts and substantial physical development during the stage, which affects how many calories they require. These needs differ depending on things like activity level and gender.”
A diet high in nutrients is necessary to support this crucial stage, explains Dr Dutta. “It becomes essential to prioritise foods high in calcium, iron, and protein for the development of muscles, healthy bones and general growth. The required nutrients can be obtained by eating a range of whole grains, lean protein sources like chicken, fish, or beans, as well as sufficient portions of fruits, vegetables, dairy products, nuts, and seeds. These foods promote a healthy foundation for growth, development, and long-term well-being by providing a range of vitamins, minerals, and other micronutrients that are crucial for adolescence,” the doctor adds.
Dutta feels young adults have frequent higher energy requirements since they engage in physical activity and have faster metabolisms. “Sustaining energy levels and promoting general health can be achieved by placing an emphasis on complete meals high in nutrients, lean proteins like chicken, fish, or plant-based sources, and healthy fats like those in avocados, almonds, and olive oil,” says Dutta.
Dr Siddhant Bhargava, fitness and nutritional scientist and co-founder of Food Darzee, a health food nutrition company, says, “It is essential to receive adequate nutrition at all ages for proper growth and maintenance of health. Tailored protein and energy intake based on factors such as gender, age group and activity levels among different demographics help in fulfilling caloric requirements and providing the body with essential nutrients.”
As toddlers go through important growth stages, they need a diet that is packed with nutrients. This is often provided through breast milk or fortified formulas, which support their fast development. “Traditional Indian foods like lentils, paneer, and spinach offer vital proteins, vitamins, and minerals, fostering children’s growth, energy, and cognitive development. Toddlers and children generally require around 1,000 to 1,800 calories per day depending on their age,” says Bhargava.
Teenagers go through a lot of physical changes, and hence need more energy and certain nutrients that are a key for optimal bone development. Bhargava suggests, “They require up to 2,000 calories per day due to their rapid growth and increased physical activity. They can benefit from incorporating whole wheat grains in the form of chapati, brown rice, protein sources like lentils (dal), dairy (milk, yoghurt) for calcium, and locally available fruits and vegetables for their nutritional needs.”
Adulthood needs a balanced diet to prevent diet-related diseases. Protein sources such as dal, chana and black-eyed peas (lobia) could complement a mix of vegetables like spinach, okra, bitter gourd, carrots and tomatoes.
Healthy fats from olive oil, mustard oil, nuts like almonds and walnuts, along with seeds such as flax seeds and sesame seeds, help contribute to overall health. Adults typically need around 1,800 to 3,000 calories daily, varying from gender, age, metabolism and activity level.
Middle-aged (35 to 55 years) people have a slowed metabolism and decreased exercise, and hence require less calories. As per Dutta, foods rich in calcium, vitamin D, fibres, and B vitamins become increasingly crucial. “To promote bone health, cognitive function, and general well-being, place an emphasis on lean proteins, whole grains, fruits, vegetables, and healthy fats,” says Dutta.
Adjusting dietary approaches to meet the specific nutritional needs of different age groups is the key to improvement.
Functional nutritionist Mugdha Pradhan, who is also the CEO and founder of iThrive, doesn’t recommend calorie counting too strictly; she instead advises to go with hunger cues. “Neither starvation nor overeating is advisable. A minimum of 1gm per kg body weight of protein is recommended while higher amounts of up to 1.5-2 kg may be required for those with higher activity levels such as athletes and growing children,” she adds.
Pradhan says age is one among many factors that are considered when making dietary recommendations for any individual. “Age along with gender, body composition and activity levels are what determine your calorie and protein requirements.”
When people get older ensuring adequate nutrition can be challenging. The caloric requirement comes down to about 1,600 to 2,400 calories per day. Incorporating lentils, paneer and tofu for protein, along with vitamin-rich sources like spinach, oranges, and almonds, supports overall health. Minerals from sources such as milk, yoghurt, sesame seeds, and fortified cereals aid bone strength, crucial for ageing well.
Older people require higher levels of protein because they start to lose muscle mass more rapidly as you age. This is known as sarcopenia. But the caveat is that the digestive power also starts to diminish. “The digestive enzymes and supplemental stomach acid may be required to aid protein absorption. Essential amino acid powders which are basically pre-digested protein in supplemental form may be helpful. While there is variation in calorie and protein requirements with age, body weight, and other factors, the basics of a healthy diet remain constant for all humans,” says Pradhan.
Older adults (56 years of age and up have different nutritional needs. A slowed metabolism is often caused by a loss of muscular mass. Although there is less of a requirement for food consumption when activity levels are lower, nutrient density is still important. Fruits and vegetables are rich in antioxidants that fight cancer and also supply vital fibre for regular bowel movements. Drinking enough water is important for healthy bowel movements and skin hydration since ageing skin loses its ability to hold onto moisture. Bone health is supported by calcium found in leafy greens, low-fat dairy, and some types of fish. While vitamin B12, which is present in animal products, assists the formation of red blood cells and the functioning of the nervous system, protein helps prevent muscle loss. To keep blood pressure readings in a healthy range, stay away from processed foods that are heavy in fat and sodium.
