Nutritional allowance per day
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Daily Nutritional Allowance: An Overview
Recommended Caloric Intake
The National Academy of Sciences-National Research Council has established new dietary allowances, suggesting that American adults might need to reduce their caloric intake by 200 to 400 calories per day, depending on factors such as sex, age, and physique1. For children, the caloric allowances vary by age and are adjusted for specific needs such as growth and activity levels2 3.
Protein Requirements
Protein intake is crucial for maintaining muscle mass and overall health. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults with minimal physical activity5 7. However, for those with moderate to intense physical activity, the recommended intake increases to 1.0, 1.3, and 1.6 grams per kilogram of body weight per day, respectively5. For the elderly, an intake of 1.5 grams per kilogram per day is suggested to optimize muscle mass, strength, and overall health7.
Calcium Intake
Calcium is essential for bone health, and the dietary reference values for calcium vary by age group. For adults aged 25 and older, the Population Reference Intake (PRI) is 950 mg/day4. For children, the PRI ranges from 450 mg/day for ages 1-3, 800 mg/day for ages 4-10, and 1150 mg/day for ages 11-174. Pregnant and lactating women are advised to follow the same calcium intake guidelines as non-pregnant women of the same age group4.
Vitamin C Requirements
The current RDA for vitamin C is 45 mg/day for adults, which is sufficient to prevent scurvy8. However, optimal health benefits, including reduced incidence and severity of the common cold, may be achieved with higher intakes ranging from 250 mg/day to 4000 mg/day8.
Vitamin D Recommendations
Recent studies suggest that the RDA for vitamin D may need revision. To achieve optimal serum 25-hydroxyvitamin D concentrations, daily intakes of 1885 IU for normal weight, 2802 IU for overweight, and 6235 IU for obese individuals are recommended9. These values aim to minimize the risk of both low and high serum vitamin D concentrations9.
Nutritional Intake in the Elderly
A study assessing dietary and supplemental intakes in elderly individuals found that their energy intake was close to the RDA, with mean daily protein intakes of 83 grams for men and 67 grams for women6. However, there were concerns about inadequate vitamin D and calcium intake among women6.
Conclusion
Understanding and adhering to the recommended daily allowances for various nutrients is essential for maintaining optimal health. These guidelines are tailored to different age groups, activity levels, and physiological conditions, ensuring that nutritional needs are met effectively.
Sources and full results
Most relevant research papers on this topic
Nutrition Status: A Critical Evaluation
The new dietary allowances may lead to a reduction in daily caloric intake for most Americans, affecting their nutritional status.
NUTRITIONAL REQUIREMENTS IN INFANCY AND IN CHILDHOOD
Column II presents the recommended daily allowances for specific nutrients for various age groups and women during pregnancy and lactation.
Nutritional requirements of children : a resume.
Children aged 0 to 3 years, the recommended daily allowances are 2,000 kcal for thiamine, 2,000 kcal for ascorbic acid, and 2,000 kcal for vitamin A.
EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2015. Scientific Opinion on Dietary Reference Values for calcium
The Dietary Reference Values for calcium are 750 mg/day for adults 25 years, 950 mg/day for adults 25 years, and 280 mg/day for infants aged 7-11 months.
Highly CitedDietary protein intake and human health.
Adequate consumption of high-quality proteins from animal products is essential for optimal growth, development, and health in adults.
Highly CitedNutritional status in a healthy elderly population: dietary and supplemental intakes.
Dietary intakes in elderly individuals are generally adequate, with the possible exception of vitamin D and calcium intakes in women.
Observational StudyHighly CitedOptimal protein intake in the elderly.
An intake of 1.5 g protein/kg/day, or 15-20% of total caloric intake, is a reasonable target for elderly individuals aiming to optimize protein intake for health and function.
Highly CitedAre recommended daily allowances for vitamin C adequate?
The current recommended daily allowance of 45 mg of vitamin C for adults is inadequate for optimal health, and a range of 250 to 4000 mg is recommended for optimal health.
Optimal Vitamin D Supplementation Doses that Minimize the Risk for Both Low and High Serum 25-Hydroxyvitamin D Concentrations in the General Population
Optimal vitamin D supplementation doses should be individualized to minimize the risk of both low and high serum 25-hydroxyvitamin D concentrations, rather than a single recommended daily allowance.
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