The energy components of food

Recommended daily energy intake values for young adults are: 2500 kcal for men and 2000 kcal for women. Children, sedentary and older people require less energy, physically active people more.

About 3,500 calories adds up to about 1 pound. This applies whether they are food calories coming in, or calories (burned by exercise) going out.

If you eat 3,500 calories more than your body needs, you will put on about 1 pound. If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight.

Estimated Calorie expenditures of various Activities