A diet that contains adequate amounts of the nutrients necessary for good health. Balanced diet needs a balance of proteins, carbohydrates, and fats which contains the correct amounts of nutrients, vitamins, and minerals.
To lose weight, the amount of calories you get should be lower than you burned in a day. The following examples are the estimated calorie needs per day, by age, sex, and physical activity level based on United States Department of Agriculture (USDA) guidelines.
:: Males ::
Age | Sedentary | Moderately Active | Active |
19-20 | 2,600 | 2,800 | 3,000 |
21-25 | 2,400 | 2,800 | 3,000 |
26-30 | 2,400 | 2,600 | 3,000 |
31-35 | 2,400 | 2,600 | 3,000 |
36-40 | 2,400 | 2,600 | 2,800 |
41-45 | 2,200 | 2,600 | 2,800 |
46-50 | 2,200 | 2,400 | 2,800 |
51-55 | 2,200 | 2,400 | 2,800 |
56-60 | 2,200 | 2,400 | 2,600 |
:: Females ::
Age | Sedentary | Moderately Active | Active |
19-20 | 2,000 | 2,200 | 2,400 |
21-25 | 2,000 | 2,200 | 2,400 |
26-30 | 1,800 | 2,000 | 2,400 |
31-35 | 1,800 | 2,000 | 2,200 |
36-40 | 1,800 | 2,000 | 2,200 |
41-45 | 1,800 | 2,000 | 2,200 |
46-50 | 1,800 | 2,000 | 2,200 |
51-55 | 1,600 | 1,800 | 2,200 |
56-60 | 1,600 | 1,800 | 2,200 |
:: More Info ::
Here is an example balanced diet planFull list of estimated calorie needs by the USDA
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