Before diving into meal planning, it is important to understand the dietary requirements for different populations. Dietary needs can vary based on age, gender, activity level, and health conditions.
Energy Needs
The Basal Metabolic Rate (BMR) is the amount of energy expended while at rest. This can be estimated using equations such as the Harris-Benedict equation, which takes into account age, sex, weight, and height. Total energy expenditure includes BMR plus energy used for physical activity and digestion.
Age and Gender
Dietary Reference Values (DRVs) provide guidelines for nutrient intake for different age groups and sexes. For example, adult men generally require more calories than adult women. Nutrient needs also change with age, with elderly individuals often requiring less energy but more of certain micronutrients.
Physical Activity
Those who are more physically active have higher energy needs. The Department of Health provides guidelines on physical activity levels ranging from sedentary to very active, which correspond to different calorie requirements.
Health Conditions
Conditions such as hypertension, diabetes, and cardiovascular disease necessitate specific dietary modifications. For instance, a diet low in sodium is recommended for hypertension, and a diet low in saturated fats is advised for cardiovascular health.