Planning a

Healthy Diet

By
Dr. Siti Sabariah Buhari
Faculty of Health Sciences
UiTM Puncak Alam
How much Calories you need to
eat in a day?

It depends on your:
1. Gender
2. Age
3. Daily physical activity level (PAL)
4. Refer RECOMMENDED NUTRIENT
INTAKES FOR MALAYSIA 2017 (RNI 2017)
Step 1:
choose your gender
 Indicative numbers for the Physical
activity level for several lifestyles

Lifestyle Example PAL

Extremely inactive Cerebral palsy patient <1.40
Office worker getting little or no
Sedentary 1.40-1.69
exercise

Construction worker or
Moderately active 1.70-1.99
person running one hour daily

Agricultural worker (non

Vigorously active mechanized) or 2.00-2.40
person swimming two hours daily

Extremely active Competitive cyclist >2.40

How much Calories you
need to eat in a day?

If you are male,

aged 21 with PAL
1.6, your daily
calorie requirement
is 2240 kcal.
How much food to consume
based on calorie
2500 kcal
2000 kcal
1500 kcal
ENERGY DENSITY
• 1 Kcal = 4.2 kJ
• The dietary Calorie is an energy
unit commonly used to describe
the energy content of foods.
• The physical unit "calorie" is the
energy required to increase the
temperature of one gram of
water by 1 degree Celsius.
• The dietary Calorie is a 1
kilocalorie = 1000 calories.
HEALTHY BODY WEIGHT
THANK YOU

2020