Energy Requirements

By Yusuf Butt
The Three Categories:

Age,

Activity Levels,

Pregnancy
Age -
Age -
Daily energy
Age in years
requirement in KJ
0 (newborn) 2,000
+ The energy needs of adults 2 5,000
go down as they age. People 6 7,500
in their 50s need 17% less 13 (girl) 9,000
energy than people in their 13 (boy) 11,000
30s. 16 (girl) 9,000
16 (boy) 12,000
Activity Levels -
Activity Levels -

People who are active need more energy than

sedentary people.
An adult office worker might need 10,000 kJ
per day; a manual worker might need 15,000 kJ
per day.
Pregnancy -
Pregnancy -

+ The greater the mass, the

more energy required.
+ When a woman is pregnant,
her energy needs increase.
+ This is because not only is
she carrying energy for
herself– she is carrying it for
her child as well.
Food Plans -
Manual Workers -

+ Breakfast: avocado and peach porridge, scrambled egg, watercress smoothie,

gluten-free protein cookies.
+ Lunch: Tuscan Tuna Wrap, chicken and turkey sandwich, chicken club panini,
chicken fillet and brown rice.
+ Dinner: pan roasted salmon, steak and brown rice, grilled chicken breast.
+ Snacks: Fresh fruit, yoghurt and whole grain cereal, organic fruit shakes, learn
turkey wrap.
Office Workers -
+ Breakfast: 1 small banana, 1 kiwi, 1 pot of natural yoghurt.
+ Lunch: 1 skinless chicken breast and 1 pitta bread.
+ Dinner: Steak sandwich made from 150g grilled fillet steak,
15cm piece granary bread and salad.
+ Snacks: Raspberries, Banana, Fresh bean soup.
A Pregnant Lady:

+ Breakfast: Egg wrap,

+ Lunch: Fiesta Salad,
+ Dinner: Parmesan Chicken tenders with Marinara dipping sauce.
+ Snacks: Crackers and cheese, Peachy crunchy yoghurt, Blueberry
almond smoothie.