A person’s daily intake of calories to make adjustments based on his weight, exercise, gender factors, currently according to the WHO standards, a healthy adult male needs about 1980 to 2340 calories per day, while women need 1800 to 1900 calories.
Each person, because of the different intensity of work, different weight, the daily energy intake is not the same, the specific how much calories you need, can be calculated by a formula, the daily calorie requirements to maintain the basic life is equal to about 655.096 + 9.563 × weight + 1.85 × height – 4.676 × age.
Note that the result of the above formula is the basic energy requirement, which needs to be supplemented appropriately depending on the amount of exercise.
In addition to the total calorie intake, the sources of calories should also be distributed. For example, carbohydrates should account for about 50% to 60% of the total calories; protein should account for 15% to 20%; and fat should account for 25% to 30%.