How to calculate daily nutritional needs that must be met

In your extended family, not only are they different ages, but there must be different body shapes. Some are tall, some are a little fat, or some look normal. In addition, there are also those who look very active going up and down stairs and enjoy exercising, and there are also those who just sit in front of the laptop all day long. So, with these different conditions, of course the nutritional needs of each are also different.

What factors differentiate each person's nutritional needs?

According to the Indonesian Ministry of Health, nutritional needs are the minimum amount of nutrients each person needs. This required amount varies based on the condition of each body.

The nutritional needs of each individual depend on several factors, namely age, gender, level of physical activity, body weight and height.

Nutritional needs are very specific for one individual. In fact, twins can have different nutritional needs if they have different levels of activity, as well as different weights and heights.

How to calculate your nutritional needs

Macro nutritional needs

Macro nutrients are nutrients that are needed in large quantities by the body. Included in the macro nutrient group are carbohydrates, proteins and fats.

When talking about macro nutritional needs, there is usually another term that is often mentioned, namely energy needs. This energy requirement can be calculated with a formula to estimate it, one of which is the Harris Benedict formula.

However, you don't need to bother calculating it with formulas. Hello Sehat provides Calorie Requirement Calculator that you can use practically.

By entering data on your height, weight, gender, age, and physical activity, you will immediately know your energy needs.

After knowing the number of calories you need, you can divide it into 3 macro nutrients:

1. Protein requirements it takes 10-15% of your total calorie needs. Then, convert it to grams so you can better imagine how much you need. 1 gram of protein equals 4 calories.
2. Fat requirements this takes as much as 10-25% of your total calorie needs. 1 gram of fat equals 9 calories.
3. Carbohydrate needs this takes as much as 60-75% of your total calorie needs. 1 gram of carbohydrates is equivalent to 4 calories

For example, if the result ofCalorie Requirement Calculator You are 2000 calories, then:

1. Your protein requirement: 15% x 2000 calories = 300 calories. Converted into grams by dividing the protein calories by 4. The result is 75 grams of protein.
2. Your fat requirement: 20% x 2000 = 400 calories. Converted to grams by dividing the fat calories by 9. The result is 44 grams.
3. Your carbohydrate needs: 65% x 2000 = 1300 calories. Converted into grams by dividing the carbohydrate calories by 4. The result is 325 grams.

In conclusion, your daily calorie needs are 2000 calories, with 325 grams of carbohydrates, 75 grams of protein, and 44 grams of fat a day.

Micronutrient needs

Micronutrients are nutrients that are needed in small amounts by the body. Examples of micronutrients include calcium, sodium, iron, potassium, iodine, vitamins, magnesium and phosphorus.

The need for micro nutrition cannot be estimated through a formula like the need for macro nutrition, but it is sufficient to be seen based on its adequacy. This is because the amount of micronutrients is very small, there are many types, and usually the needs are relatively the same for each age group.

The adequacy of micronutrients can be seen in the 2013 Indonesian Nutrition Adequacy Ratio (RDA) issued by the Indonesian Ministry of Health.

Everyone's nutritional needs vary, but don't confuse them with adequacy nutrition

When talking about nutritional needs, often people are also confused with what is called nutritional adequacy. As if these were the same two things. In fact, this is a different context.

The nutritional adequacy rate (RDA) is sufficiency average daily nutrition for nearly all healthy people in a country.

That means, the RDA is used as a benchmark for the average nutrient needed by a group of people. It does not describe the nutritional needs of a particular individual.

The nutritional adequacy rate will be the same in one age group. However, the number of nutritional needs will certainly vary for each person.

For example, in the RDA, it is recommended that the amount of protein for men aged 19-29 years is 63 grams. That means, the average amount of protein that is sufficient in size for most men aged 19-29 years in Indonesia is 63 grams.

However, if you calculate the nutritional requirements for protein based on the methods listed previously, the results will certainly be different. Not sure 63 grams, it could be more or less.

RDA is usually more often used as a benchmark in the formulation of nutritional label references. You will usually find this label on food containers in a nutritional information table or nutrition facts.

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