Sustain: Food + Fuel

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Daily Calories

Daily calorie requirements for adults are carefully calibrated based on age, sex, and activity.
Young to middle-aged women with a sedentary lifestyle require a range of 1,600–2,000 calories, while active women may require up to 2,400. For men, the spectrum is broader. a sedentary 19–30-year-old male typically needs 2,400–2,600 calories, escalating to 3,000 for highly active individuals. Notably, caloric needs naturally taper off with advancing age, particularly after 50, necessitating greater attention to food choices to prevent undernutrition and frailty. These recommendations serve not as rigid prescriptions but starting points, with individual needs modified by body size, muscle mass, health goals, and physiological changes.

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critical factors

Age: Basal metabolic rate (calorie burning at rest) declines with age, reducing overall caloric needs.
Sex: Men have higher caloric needs due to greater muscle mass + basal metabolic rate.
Body Weight and Height: Larger people require more calories to sustain functions.
Consideration for women: Pregnancy and breastfeeding increase caloric needs by
300-500 calories per day.
Activity level Classifications:
- Sedentary: Only activities of daily living (mostly sit)
- Moderately: Meeting the 150-min/week (moderate) or 75-min/week (vigorous) goal outlined on Exert
- Active: Meeting the goal 300-min/week (moderate) or 150-min/week (intense)

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Macronutrients

Macros are the major categories providing caloric energy sources. Research shows that diets with calories from about 50% carbs, 25% proteins, and 25% fats are associated with reduced risk for cardiovascular disease, diabetes, obesity, and metabolic syndrome.

Carbs: 1 gram = 4 calories
Focus on whole grains, legumes, and fruit variety,
get 20-30 grams of fiber daily, and minimize added sugars
Proteins: 1 gram = 4 calories
Athletes and older adults should aim for more protein for muscle maintenance and supplementing creatine (5g/day) offers many benefits
Fats: 1 gram = 9 calories
Focus of unsaturated sources as saturated fat should be kept to <10% of calories and trans fats avoided completely

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Micronutrients

Micronutrients which include vitamins and minerals are vital for prevention of deficiency diseases, optimal immune system function, and long-term well-being. Micronutrient needs show meaningful variations across the lifespan and by sex. Notably, iron requirements are substantially higher for premenopausal women, necessitating careful dietary consideration for those who do not consume animal products. Calcium and vitamin D needs rise with age, highlighting the importance of bone health in older adults. Potassium remains an under-consumed mineral for most adults and it is critical for heart and kidney functionality. Sodium is tailored to activity level (highly active = greater need) and risk factors (high BP, heart disease or strokes = decrease intake).

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Calories + Nutrients

Recommended calories and macronutrients per day.png

calculate your daily calorie goal

Medical Benefits

A balanced diet is foundational to the prevention and management of numerous chronic diseases:

Cardiovascular Disease: High intake of fruits, vegetables, whole grains, and healthy fats is associated with a 25% lower risk of heart disease.
Diabetes: Diets high in fiber and low in refined grains and sugars will reduce HbA1c and offers up to 30% reduced risk of diabetes-associated organ damage and diabetic crises.
Some Cancers: Plant-dense, high-fiber diets correlate with lower incidence of colorectal and GI cancers.
Obesity: Calorie optimization is a key to healthy weight reduction and maintenance which further decreases risk of all cause mortality.

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Longevity

Research reinforces how quality diet control improves cognitive function and slows rate of aging.

Adherence to healthy dietary patterns lowers risk of age-related cognitive decline and Alzheimer’s dementia. Higher consumption of fruits, vegetables, and omega-3 fatty acids reduces risk of anxiety and depression. High diet quality scores correlate with emotional well-being for older adults, leading to longer and healthier lives. Transitioning from a processed food diet to an optimized, plant-forward diet - that is abundant in whole grains, legumes, nuts, fruits, vegetables, and reduced meat - can increase life expectancy by up to a decade when adopted at younger ages; however, gains (up to 8 years) are seen even if adopted later in life.

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Bad Diet results

Metabolic Syndrome: Diets high in processed foods, added sugars, sodium, and saturated fat are a top cause of metabolic dysfunction.
Hypertension: Excess sodium and low potassium intakes increases hypertension rates.
Micronutrient Deficiencies: Inadequate intake of vitamins and minerals (especially iron, calcium, vitamin D, and B12) may result in osteoporosis, anemia, and neurological and immune system dysfunction.
Cognitive Decline: Diets low in antioxidants, omega-3s, and phytonutrients may accelerate cognitive decline and raise dementia risk.
Mental Health: Poor diet is correlated with poor stress resilience and depression.

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consider alcohol

The belief that moderate drinking (e.g., a glass of red wine) protects the heart is considered outdated. A 2025 Stanford study shows any alcohol use raises risk of cancers. The 2024 National Academy of Sciences commission found no consistent evidence of net health benefits from moderate drinking. Instead, risks (cardiovascular disease, liver disease, cancer) outweigh any potential benefits.

2023 JAMA meta-analysis shows that even low‑volume alcohol use (1–2 drinks/day) is associated with an increase in all‑cause mortality. If people choose to drink, it is ideal to limit it to 2-drinks/week. Non‑daily drinking (occasional use, with alcohol‑free days) is safer than daily use. Best health outcomes are consistently seen in those who abstain or drink rarely.

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How Food Affects Health

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References + Futher Reading

Number of Calories Needed to Lose, Maintain, and Gain Weight
https://www.webmd.com/diet/calories-chart
How Many Calories Per Day For A Sedentary Man
https://caloriehealthy.com/how-many-calories-does-a-sedentary-man-need-each-day.html
How Many Calories Per Day For Active Male
https://caloriehealthy.com/how-many-calories-per-day-for-active-male.html
How Much Calories Should A Moderate Active Man Eat
https://caloriehealthy.com/how-much-calories-should-a-moderate-active-man-eat.html
Nutritional goals for each age/sex group
https://health.gov/sites/default/files/2019-09/Appendix-E3-1-Table-A4.pdf
Estimated Calorie Needs Per Day by Age, Gender, and Physical Activity
https://www.extension.colostate.edu/docs/smallsteps/calorie-needs.pdf
How Many Calories Should I Eat a Day
https://www.health.com/calories-in-a-day-7151720
How Many Calories Needed For A Sedentary Person
https://caloriehealthy.com/how-many-calories-needed-for-a-sedentary-person.html
What Are the Recommended Daily Calories for Men
https://www.verywellfit.com/average-calories-per-day-for-a-man-4121367
Caloric Intake for Women by Age
https://organizeforliving.com/how-many-calories-should-i-eat-a-day-by-age-as-a-female/
Calorie Needs for 50-Year-Old Women
https://reverse.health/blog/calorie-needs-50-year-old-woman
AMDR: Macronutrient Ranges & Recommendations
https://www.weightwatchers.com/us/blog/food/acceptable-macronutrient-distribution-range
What Are Macros? A Complete Guide to Macronutrients https://www.bodyspec.com/blog/post/what_are_macros_a_complete_guide_to_macronutrients
Recommended Daily Intakes and Upper Limits for Vitamins and Minerals
https://www.consumerlab.com/rdas/
Nutrition and Chronic Disease
https://nutrition.org/nutrition-and-chronic-disease/
Huge Meta-Analysis Shows This Ancient Diet Is Full of Health
https://www.inverse.com/health/huge-meta-analysis-plant-based-diets-health-benefits
A Systematic Review and Meta-analysis of the Effectiveness of Diet
https://link.springer.com/article/10.1007/s10902-024-00779-y
Diet Quality and Resilience through Adulthood
https://www.mdpi.com/2072-6643/16/11/1724
Association of Diet Quality With Longevity and Successful Aging
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2792843
Estimating impact of food choices on life expectancy
https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889
Associations of diet patterns with successful aging and longevity
https://link.springer.com/article/10.1007/s00394-025-03667-0
Prospective associations between diet quality and health
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/prospective-associations-between-diet-quality-and-healthrelated-quality-of-life-in-the-australian-diabetes-obesity-and-lifestyle-ausdiab-study/725B9F5D1D430B893F401F6FDFAC4979
Nutrition and Chronic Disease: Food as Preventive Medicine
https://www.indwes.edu/articles/2025/07/nutrition-and-chronic-disease
The importance of a balanced diet
https://www.allresearchjournal.com/archives/2023/vol9issue6/PartD/9-6-90-877.pdf
Alcohol consumption and your health
https://med.stanford.edu/news/insights/2025/08/alcohol-consumption-and-your-health--what-the-science-says.html
New Report Reviews Evidence on Moderate Alcohol Consumption and Health Impacts
https://www.nationalacademies.org/news/2024/12/new-report-reviews-evidence-on-moderate-alcohol-consumption-and-health-impacts
Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2802963

Fresh is healthy

A free roadmap to your healthiest life

Sustain: Food + Fuel

1-minute watch - Click here for sound

Calories + Nutrients

calculate your daily calorie goal

How Food Affects Health

create your diet plan

Download The plan here:

References + Futher Reading

A free roadmap to your healthiest life

Focus

REST

Live with purpose + choose the positive perspective

7-8 hours of uninterupted sleep + consistent wake time

EXERT

30-60 minutes of consistent movement 5-6 days per week

SUSTAIN

Match calories to lifestyle + focus on macros

Hydrate

100 oz water daily + control sugars + alcohol

Contact Me

The resources on this site are not medical advice. Discuss any changes to your exercise or nutrition plans with your physician prior to implementing them.