Natalia Rocon
Published in November 9, 2020

How to Calculate Daily Nutrition Facts in 3 Steps

Daily nutrition facts are developed to help people have a rough guide on what their nutritional needs are.


By Natalia Rocon

When used properly, it can greatly help a person accomplish optimal and holistic nutrition. But of course, the nutritional information found in foods won’t carry much weight if you don’t really know how to read it. Furthermore, this information is practically useless if you don’t know how to integrate them into your diet regimen. This article is made to help you calculate daily nutrition facts.

The first, and probably the most important, step in calculating daily nutrition facts is to know what your individual nutritional needs are.

The 2000-calorie diet system used in most recommended daily intake indexes, while very useful in estimating your dietary needs, doesn’t exactly work for everyone. This is because every person has different dietary needs. People who live a sedentary lifestyle and people who are advancing in age generally require less food intake to maintain their bodies.

As such, their nutritional needs are lower. On the other hand, people who live an active lifestyle such as laborers and athletes, growing kids, and those involved with strenuous activity need more nutrients to keep their bodies running properly.

The second step to calculate what your daily nutrition facts are is by creating measurements based on your physical build.

Generally speaking, men need more calories and nutrition than women. Also, those who are larger in terms of height and body mass generally need more nutrition, and consequently more food. But more than the weight, a person’s body composition actually dictates how much food a person actually needs.

Of course, people who are overweight and have a high body mass index are required to cut down on calories. However, those who have high muscle mass need more energy, mainly because muscle tissue requires a lot of energy and nutrition to keep them functional.

The third step in calculating daily nutrition facts is to utilize a daily intake calculator.

Usually developed by nutritionists and other medical professionals, a lot of these calculators can be found online and can be used for free. The calculated figure mainly depends on the different information you input into the device. The calculation is based on parameters such as gender, age, activity level, and body measurements. Based on this information, the calculator makes an estimate on what’s the acceptable daily intake for the person.

It is a fact that different people have different nutritional requirements. But the main problem lies in being able to properly calculate one’s nutritional needs. With the 3-step guide shown here, you can easily create your own daily nutrition plan. But of course, it will still pay dividends to ask the help of a legitimate medical professional.

To accurately get your nutritional needs, it is important to work together with a trained and licensed dietician. He/she can give you advice on how you can construct your personal diet based on your nutritional needs. Also, getting a dietician’s help can ensure that potential health problems during dieting can be prevented.

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