tarzan_energieEnergy requirements should be adapted to spending so that the subject does not develop overweight. These needs are estimated at levels of energy consumed quantity and quality of ingested food. Needs quantity:

The energy ration depends on the age, sex and physical activity of each. A sports may require energy intake higher than indicated in the table depending on its training load and the frequency of competitions.


Reduced activity Usual activity Important activity Very important activity
MAN 2100 kcal 2700 kcal 3000 kcal 3500 kcal
WOMEN 1800 kcal 2000 kcal 2200 kcal 2600 kcal


Caloric distribution during the day must be respected and be cut as follows:


Adult Child Teenager Pers. Elderly
Breakfast 25% 20% 20% 20%
Collation 5% 5% 5%
Breakfast 40% 35% 35% 40%
Collation 15% 10% 5 to 10%
Dinner 35% 25% 30% 25 to 30%

Quality requirements:

The energy ration must be qualitatively balanced so that different nutrients are made ​​according to the needs of the body: Protein 12 to 15% of the daily ration Lipids 30 to 35% of the daily ration Carbohydrates 50 to 55% of the daily ration A varied and balanced diet helps to provide all the vitamins and minerals necessary for the proper functioning of the body. A balanced diet is played on the daily ration but also within each meal. These are the number of 3 or 4 (a snack is added in athletes but is shown in the total ration). The foods are presented by families: Meat, fish, eggs, dairy products Fats; Sugary productsStarches, cereal, bread, fruit and vegetables; beverages; . Each meal should contain at least one food from each family to be described as qualitatively balanced The following food distribution for one day is given indication: Quantity of food per day