1. For child under 2 years 900 Calories
2. For child from 2-5 years 1200 Calories
3. For child from 6-9 years 1500 Calories
4. For child from 10-12 years 1800 Calories
5. For child from 12-14 (woman, light work, also) 2100 Calories
6. For boy (12-14), girl (15-16), man, sedentary 2400 Calories
7. For boy (15-16) (man, light muscular work) 2700 Calories
8. For man, moderately active muscular work 3000 Calories
9. For farmer (busy season) 3200 to 4000 Calories
10. For ditchers, excavators, etc. 4000 to 5000 Calories
11. For lumbermen, etc. 5000 and more Calories
Normal Heat Output.--The following table gives the result of some
experiments made to determine the hourly and daily expenditure of energy of
the average normal grown person when asleep and awake, at work or at
rest:--
AVERAGE NORMAL OUTPUT OF HEAT FROM THE BODY
==========================================================
| AVERAGE
CONDITIONS OF MUSCULAR ACTIVITY | CALORIES
| PER HOUR
-------------------------------------------+--------------
Man at rest, sleeping | 65 Calories
Man at rest, awake, sitting up | 100 Calories
Man at light muscular exercise | 170 Calories
Man at moderately active muscular exercise | 290 Calories
Man at severe muscular exercise | 450 Calories
Man at very severe muscular exercise | 600 Calories
==========================================================
It is very simple to use such a table in calculating the number of Calories
which are spent in twenty-four hours under different bodily conditions. For
example, suppose the case of a clerk or school teacher leading a relatively
inactive life, who
sleeps for 9 hours x 65 Calories = 585
works at desk 9 hours x 100 Calories = 900
reads, writes, or studies 4 hours x 100 Calories = 400
walks or does light exercise 2 hours x 170 Calories = 340
----
2225
This comes out, as we see, very close to example 6 of the table[39] on page
284.
Footnote 39: The above tables have been taken from the
excellent pamphlet of the Cornell Reading Course, No. 6,
_Human Nutrition_.
How we may Find whether we are Eating a properly Balanced Diet.--We already
know approximately our daily Calorie needs and about the proportion of
protein, fat, and carbohydrate needed. Dr. Irving Fisher of Yale University
has worked out a very easy method of determining whether one is living on a
proper diet. He has made up a number of tables, in which he has designated
portions of food, each of which furnishes 100 Calories of energy. The
tables show the proportion of protein, fat, and carbohydrate in each food,
so that it is a simple matter by using such a table to estimate the
proportions of the various nutrients in our dietary. We may depend upon
taking somewhere near the proper amount of food if we take a diet based
upon either Atwater's, Chittenden's, or Voit's standard. One of the most
interesting and useful pieces of home work that you can do is to estimate
your own personal dietary, using the tables giving the 100-Calorie portion
to see if you have a properly balanced diet. From the table on page 286
make out a simple dietary for yourself for one day, estimating your own
needs in Calories and then picking out 100-Calorie portions of food which
will give you the proper proportions of protein, fat, and carbohydrate.