The calorie requirement of an individual doing
light work is i6 or 17 calories per pound per day.
The calorie requirement of an individual doing
moderately hard work is 18 to 20 calories per pound
per day.
The calorie requirement of an individual doing
hard, muscular work is 20 to 23 calories per pound
per day.
The calorie requirement of children is higher: ^
I to 2 years old .... 45-40 calories per pound
3 to 5 years 4° - 35
6 to 9 years 35-30
10 to 13 years 30-25 " "
14 to 17 years 25-20 " *'
Thus to estimate the calorie requirement of an
individual simply multiply the normal body weight
by the required number of calories, according to
age or occupation. For example, for a person
doing light work multiply the normal body weight
by 16 or 17; for a person doing hard work, by 22
or 23 ; for a child of three, by 40, etc.
In cases of overweight, less than the normal
calorie requirement should be eaten; this is most
successfully managed by eliminating concentrated
foods of high calorie value — butter, sugar, cream,
etc. — and substituting bulk foods low in fuel
value, such as fruits and vegetables. The secret
of weight reduction is to eat less than the body
*Rose, "Some Food Facts," Special Bulletin, Teachers
College, New York, N, Y,
IMPORTANT FOOD FACTS 69
really needs for its day's work; in this way some
of the excess food stored in the body in the form
of fat is used.*
In cases of underweight, more than the normal
requirement should be eaten. *
By knowing the two facts — the calorie value of any
given food or portion of food, and the calorie require-
ment of an individual — it is comparatively simple to
combine them, and feed very accurately according to
measure — should need require it.
The mere calorie value of foods must not be con-
fused, however, with the complete physiological and
nutritive value. The kind of calories — whether pro-
tein, or fat, or carbohydrate — is as important as the
number. All should be represented in the day's
total food, and they should be so assembled from a
variety of foods that they will automatically supply
the mineral matter or ash constituents and peculiarly
important accessory factors also required, but which
cannot be measured in calories.
As has been estimated, in a good diet the differ-
ent food materials should be represented, approxi-
mately, as follows: 2
Protein 12 per cent.
Fat 18 "
Carbohydrate 68 *'
Mineral matter 2 "
* For a clear discussion, see Fisher and FIsk, pp. 212-220.
2 See References listed at the close of this chapter.
Rose, Feeding the Family, chaps, v-xi, is particularly
helpful.
Also, Kellogg and Taylor, The Foo4 Problem, chap, v,
V
70 FOOD AND FREEDOM
In calories, taking 2,500 as the average, this
division would read, approximately:
Protein 300 calories
Fat 500 ''
Carbohydrate 1,700
Or, estimated in grams, it reads: ^
Protein 70 grams
Fat 60 ''
Carbohydrate 450 "
Or, estimated in ounces, it reads: ^
Protein 2.5 ounces
Fat 2.12 "
Carbohydrate 7. "
Food and freedom
1918Page 30
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The calorie requirement of an individual doing
light work is i6 or 17 calories per pound per day.
The calorie requirement of an individual doing
moderately hard work is 18 to 20 calories per pound
per day.
The calorie requirement of an individual doing
hard, muscular work is 20 to 23 calories per pound
per day.
The calorie requirement of children is higher: ^
I to 2 years old .... 45-40 calories per pound
3 to 5 years 4° - 35
6 to 9 years 35-30
10 to 13 years 30-25 " "
14 to 17 years 25-20 " *'
Thus to estimate the calorie requirement of an
individual simply multiply the normal body weight
by the required number of calories, according to
age or occupation. For example, for a person
doing light work multiply the normal body weight
by 16 or 17; for a person doing hard work, by 22
or 23 ; for a child of three, by 40, etc.
In cases of overweight, less than the normal
calorie requirement should be eaten; this is most
successfully managed by eliminating concentrated
foods of high calorie value — butter, sugar, cream,
etc. — and substituting bulk foods low in fuel
value, such as fruits and vegetables. The secret
of weight reduction is to eat less than the body
*Rose, "Some Food Facts," Special Bulletin, Teachers
College, New York, N, Y,
IMPORTANT FOOD FACTS 69
really needs for its day's work; in this way some
of the excess food stored in the body in the form
of fat is used.*
In cases of underweight, more than the normal
requirement should be eaten. *
By knowing the two facts — the calorie value of any
given food or portion of food, and the calorie require-
ment of an individual — it is comparatively simple to
combine them, and feed very accurately according to
measure — should need require it.
The mere calorie value of foods must not be con-
fused, however, with the complete physiological and
nutritive value. The kind of calories — whether pro-
tein, or fat, or carbohydrate — is as important as the
number. All should be represented in the day's
total food, and they should be so assembled from a
variety of foods that they will automatically supply
the mineral matter or ash constituents and peculiarly
important accessory factors also required, but which
cannot be measured in calories.
As has been estimated, in a good diet the differ-
ent food materials should be represented, approxi-
mately, as follows: 2
Protein 12 per cent.
Fat 18 "
Carbohydrate 68 *'
Mineral matter 2 "
* For a clear discussion, see Fisher and FIsk, pp. 212-220.
2 See References listed at the close of this chapter.
Rose, Feeding the Family, chaps, v-xi, is particularly
helpful.
Also, Kellogg and Taylor, The Foo4 Problem, chap, v,
V
70 FOOD AND FREEDOM
In calories, taking 2,500 as the average, this
division would read, approximately:
Protein 300 calories
Fat 500 ''
Carbohydrate 1,700
Or, estimated in grams, it reads: ^
Protein 70 grams
Fat 60 ''
Carbohydrate 450 "
Or, estimated in ounces, it reads: ^
Protein 2.5 ounces
Fat 2.12 "
Carbohydrate 7. "