Calories are units used to measure the energy content in foods, present as protein, fat, and carbohydrates. Most foods contain calories, but their content varies, with fats typically having the highest calorie density.

The body constantly requires calories (energy) for survival and activity. Without energy, body cells die, and organs cannot sustain basic life processes. Humans absorb calories daily through food and beverages. Sufficient daily calorie intake ensures normal, healthy body function. Conversely, consuming too many or too few calories leads to various health issues.

Associate Professor, Doctor Nguyen Anh Tuan, former Deputy Head of Digestive Surgery at Military Central Hospital 108, stated that each person has different body weight, energy expenditure, and health conditions. Therefore, the specific daily energy intake also varies.

Specific recommendations for each age group are as follows:

For women:

- Ages 26-50 require about 2,000 calories daily.

- Those in their 20s typically need around 2,200 calories daily.

- Women over 50 generally require fewer calories, approximately 1,800 calories daily.

For men:

- Ages 26-45 need 2,600 calories daily to maintain weight.

- Those aged 19-25 require 2,800 calories daily.

- Men aged 45-65 need an average of 2,400 calories daily.

Protein needs: Men typically have higher protein requirements to support muscle building and maintenance.

Iron: Women, especially those of reproductive age, require more iron than men due to monthly blood loss during menstruation.

Calcium and vitamin D: Women have a higher risk of osteoporosis, so they need to pay attention to calcium and vitamin D intake to maintain bone health.

Both men and women require a balanced diet, but nutritional needs vary and should be adjusted to suit individual gender and life stage.

Each food has a different calorie content, so understanding the basic calorie count of some common dishes makes calculation easier. Photo: Tien Thanh

Adequate and balanced nutrition supports comprehensive body development, especially in children and adolescents. Nutritional deficiencies can lead to malnutrition, stunted growth, and other health issues. Good nutrition helps the body maintain a strong immune system, reducing the risk of conditions like diabetes, cardiovascular disease, obesity, and other chronic illnesses.

Nutrients like vitamins and minerals play a crucial role in boosting immunity, helping the body fight illnesses. The body needs sufficient protein, vitamins, minerals, and other nutrients to function effectively, from brain function to muscle and digestive processes.

An adult's nutritional needs depend on various factors such as age, gender, activity level, and health status. However, the basic nutrient groups everyone needs include: Carbohydrates are the body's primary energy source, with a recommended intake of approximately 45-65% of daily total energy from carbohydrates.

Protein helps build and repair tissues and muscles. Adults need about 10-35% of their total energy from protein.

Fats provide energy and aid vitamin absorption, ideally making up about 20-35% of daily total energy.

Vitamins and minerals are essential for the body's biological functions, including vitamins A, C, D, E, calcium, iron, zinc, and magnesium. Water plays a vital role in all biological processes, from digestion to blood circulation. Adults need about 2-3 liters of water daily.

Thuy Quynh