Recommended Daily Allowance

The concept of 'Recommended Daily Allowance' or 'Recommended Dietary Allowance' (RDA) was first developed during the World War II to provide guidelines for nutrition for civilians and military personnel, taking into consideration the availability of food and the need for rationing.

The Food and Nutrition Board has thereafter revised RDA every five to ten years. The guidelines laid by the USDA experts has helped people understand the RDA measurements for all essential nutrients. It also measures the ideal number of servings for different food groups according to the food pyramid.

These values indicate the necessary intake level of a given nutrient. It is derived to assess the nutrient requirements of nearly all (approximately 98%) healthy individuals.

Recommended calorie intake is the most discussed or fiercely debated topic in today's society. People are becoming more and more health conscious. Calorie and weight loss diets have seemingly become attractive topics for forums found among men and women.

To know the daily calorie intake the calculation of basal metabolic rate (BMR) is essential. Daily calorie intake varies according to the intensity of physical activity. You may use the following formulas to calculate BMR.

BMR for adult women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
or
BMR for adult women = 655 + (4.35 x weight in pounds) + ( 4.7 x height in inches) - (4.7 x age in years)

66 + (13.7 x weight in kilos) + (5 x height in centimeters) - (6.8 x age in years)
[Note: 1 inch = 2.54 centimeters. 1 kilo = 2.2 pounds]

After calculating your BMR, you may calculate the required daily calorie intake by referring to the following table.

Level of Physical Activity - Daily Calories Required

• Very heavy exercise: twice a day or extra heavy workout - BMR x 1.9
• Heavy exercise: almost everyday - BMR x 1.725

• Moderate exercise: 3 - 5 days per week - BMR x 1.55
• Light exercise:1 - 3 days per week - BMR x 1.375
• Very little or no exercise - BMR x 1.2

Age Groups: Daily Calorie Intake (Men)

• 1-3: 1230 
• 4-6: 1715 
• 7-10: 1970 
• 11-14: 2220
• 15-18: 2755 
• 19-59: 2550
• 60-74: 2350
• 75+: 2100

Age Groups: Daily Calorie Intake (Women)

• 1-3: 1165
• 4-6: 1545
• 7-10: 1740
• 11-14: 1845
• 15-18: 2110
• 19-59: 1940
• 60-74: 1900
• 75+: 1810

Following a balanced diet is vital for a healthy and active life. The essential nutrients namely proteins, fats, carbohydrates, vitamins, water, minerals, dietary fiber, cholesterol, etc., are derived from the various types of foods consumed on a daily basis. These specified nutrients keep the body functioning at an optimal level.

Since the excessive and inadequate intake of the nutrient-rich foods could cause health problems, it is essential to know the RDA for various nutrients. The RDA for nutrients is given below:

• RDA of protein for athletes is 1.2 to 1.8 grams of protein per kilogram of body weight.

• Maximum recommended protein intake for women is 0.8 grams of protein per kilogram of ideal body weight. Ideal body weight of women is calculated by using the following formula: 100 pounds for 60 inches in height + 5 pounds for each additional inch over 60 inches.

• Maximum recommended protein intake for men is also 0.8 grams of protein per kilogram of ideal body weight. Ideal body weight of men is calculated by using the following formula: 106 pounds for 60 inches in height + 6 pounds for each additional inch over 60 inches.

• The RDA of sugar may vary according to age, weight, and overall health. Recommended daily sugar intake for men is 36 grams or 9 teaspoons, while the recommended daily sugar intake for women is 20 grams or 5 teaspoons. The recommended daily sugar intake for children is 12 grams or 3 teaspoons.

• The RDA of fat varies according to the age. Consumption of about 65 g fat (good fat) is considered as normal for a 2000-calorie diet.

• The RDA of fat varies according to the age. Consumption of about 65 g fat (good fat) is considered as normal for a 2000-calorie diet.

You should be aware of the recommended level for water and sodium intake per day. Sufficient supply of water is necessary to keep the body hydrated. Water enhances the process of removing toxins and waste material from the body. Excessive intake of sodium can affect blood pressure levels and can cause heart diseases.

These days, people opt for nutritional supplements for various health-related reasons. The use of these supplements increases the risk of side effects of excess concentration of nutrients in the body.

For example, too much vitamin C can cause nausea, dizziness, headache, fever, indigestion, skin rashes, iron poisoning, vitamin B12 depletion, etc. So, consult a physician before choosing any type of supplements.

Disclaimer: This Story is for informative purposes only, and should not be used as a substitute for professional medical advice.