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Lesson 1 of 5
Energy balance explained
Direct answer: Energy balance compares the kcal you take in from food and drinks with the kcal your body uses to stay alive and move. ICMR-NIN notes that energy needs vary with age, sex, physiological status and physical activity, and that excess energy intake with reduced activity leads to fat building up in the body.
What uses energy?
Your body uses energy at rest to keep organs working, and more when you move. These ideas are often called BMR and TDEE; Module 14's calculator will cover them.
How do I know my needs?
They vary from person to person. ICMR-NIN's 2000 kcal plate is a reference, not a target; a dietitian can estimate yours.
Where do I see kcal?
On the energy line of a food label (Module 6), calculated from carbohydrate, protein, fat and fibre (Level 1).
FAQ
Is this about weight loss?
No. This lesson explains the idea; personal goals are for a doctor or dietitian.
Do drinks count?
Yes, kcal from drinks count too (lesson 4).
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, requirements vary with age, gender, physiological status and physical activity, Guideline 1, PDF p. 22 / printed p. 5; nutrient requirements, PDF p. 25 / printed p. 8; excess energy intake and reduced activity, PDF p. 79 / printed p. 62
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Calories, Portions & Hydration: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.