Nőknek ajánlott napi mennyiség
Életkor ....Munka....Energia(kcal)....Fehérje (g)....Zsír (g)....Szénhidrát (g)
2 - 3 ...................................1300.....................41....................42.................180.....
4 - 6 ...................................1700.....................54....................55.................236.....
7 - 10..................................2200.....................70....................71.................306.....
11 - 14................................2400.....................76....................77.................324.....
15 - 18................................2300.....................73....................74.................320.....
19 - 30........ ülő..................2150.....................63....................69................304.....
19 - 30.......középnehéz.......2300.....................67....................74.................325......
19 - 30.......nehéz................2500.....................73....................80.................354......
19 - 30.......terhesség.......+150-350..............+10.....................+1............+25-35...
19 - 30.......szoptatás.......+500-550...............+20.....................+3............+25-35...
31 - 60.........ülő.................2100.....................61.....................68................297.....
31 - 60......középnehéz.......2200.....................64.....................71................311.....
31 - 60.......nehéz...............2450.....................72.....................79................346.....
31 - 60.......terhesség.......+150-350..............+10....................+1.............+25-35...
31 - 60.......szoptatás.......+500-550..............+20....................+3.............+25-35...
60 felett........ ülő...............1900.....................65.....................61................260.....
60 felett....középnehéz.......2000.....................68.....................65.................273.....
60 felett.......nehéz.............2200.....................75.....................71.................301.....
Férfiaknak ajánlott napi mennyiség
Életkor .....Munka....Energia(kcal)...Fehérje (g)...Zsír (g)...Szénhidrát (g)
2 - 3 ..................................1300...................41.....................42..................180.....
4 - 6 ..................................1700...................54.....................55..................236.....
7 - 10.................................2200...................70.....................71..................306.....
11 - 14...............................2700...................86.....................87..................375.....
15 - 18...............................2800...................89.....................90..................389.....
19 - 30........ ülő.................2700...................78.....................87..................384.....
19 - 30.......középnehéz......3100...................91...................100..................440.....
19 - 30.......nehéz...............3650..................107..................125..................500.....
19 - 30.....nehéz fizikai......4100..................120..................150..................540.....
31 - 60........ ülő.................2600...................76....................84...................367.....
31 - 60.......középnehéz......3000...................88....................97...................424.....
31 - 60.......nehéz...............3500.................102...................121..................478.....
31 - 60.....nehéz fizikai......3950.................116...................144..................520.....
60 felett........ ülő...............2200...................75.....................71..................301.....
60 felett....középnehéz.... ..2550...................87.....................82..................348.....
60 felett.......nehéz.............3000.................102...................103...................410.....
Életkor ....Munka....Energia(kcal)....Fehérje (g)....Zsír (g)....Szénhidrát (g)
2 - 3 ...................................1300.....................41....................42.................180.....
4 - 6 ...................................1700.....................54....................55.................236.....
7 - 10..................................2200.....................70....................71.................306.....
11 - 14................................2400.....................76....................77.................324.....
15 - 18................................2300.....................73....................74.................320.....
19 - 30........ ülő..................2150.....................63....................69................304.....
19 - 30.......középnehéz.......2300.....................67....................74.................325......
19 - 30.......nehéz................2500.....................73....................80.................354......
19 - 30.......terhesség.......+150-350..............+10.....................+1............+25-35...
19 - 30.......szoptatás.......+500-550...............+20.....................+3............+25-35...
31 - 60.........ülő.................2100.....................61.....................68................297.....
31 - 60......középnehéz.......2200.....................64.....................71................311.....
31 - 60.......nehéz...............2450.....................72.....................79................346.....
31 - 60.......terhesség.......+150-350..............+10....................+1.............+25-35...
31 - 60.......szoptatás.......+500-550..............+20....................+3.............+25-35...
60 felett........ ülő...............1900.....................65.....................61................260.....
60 felett....középnehéz.......2000.....................68.....................65.................273.....
60 felett.......nehéz.............2200.....................75.....................71.................301.....
Férfiaknak ajánlott napi mennyiség
Életkor .....Munka....Energia(kcal)...Fehérje (g)...Zsír (g)...Szénhidrát (g)
2 - 3 ..................................1300...................41.....................42..................180.....
4 - 6 ..................................1700...................54.....................55..................236.....
7 - 10.................................2200...................70.....................71..................306.....
11 - 14...............................2700...................86.....................87..................375.....
15 - 18...............................2800...................89.....................90..................389.....
19 - 30........ ülő.................2700...................78.....................87..................384.....
19 - 30.......középnehéz......3100...................91...................100..................440.....
19 - 30.......nehéz...............3650..................107..................125..................500.....
19 - 30.....nehéz fizikai......4100..................120..................150..................540.....
31 - 60........ ülő.................2600...................76....................84...................367.....
31 - 60.......középnehéz......3000...................88....................97...................424.....
31 - 60.......nehéz...............3500.................102...................121..................478.....
31 - 60.....nehéz fizikai......3950.................116...................144..................520.....
60 felett........ ülő...............2200...................75.....................71..................301.....
60 felett....középnehéz.... ..2550...................87.....................82..................348.....
60 felett.......nehéz.............3000.................102...................103...................410.....
