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Early Adults (19 to 30 Years Old)

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Making an identity and establishing yourself as a worthy one in this world is the prime focus of most of the 19- to 30-year-old early adults. Nutrition might not be the prime interest in this age but can be the prime reason behind the regrets in the future. Health is that ingredient that can lift-up or destroy your success-recipe in no time.

19 to 30 years old early adults’ health guide
To play with gestures and postures is also an art.

Looking slim might be a concern but there are very few who would think about following a nutritious diet in youth. The fire of doing something for making a name is so bright in this age that every other concern seems worthy to be trashed.

This is not an age when you face serious catastrophe as the result of a nutritional malfunction. The swag of today's generation "live in today (and eat whatever)" might pay in later life-stages. Food is an important aspect of life for which one earns and through which one lives. So it must never be one's second or other priority. It deserves to be prioritized at 'first'.

Take your step 'now' towards knowing about your plate and learning about your water and nutritional needs.

  • Early Adults
  • Life Event and Status

    State
    Age Group
    Life Event
    Status
    Adulthood
    19 to 30 Years
    Post graduation, Professional skill building development
    Identification and establishment

    BMR, Energy and Water Need Per Day Calculator

    BMR, energy, water need calculator

    Gender:

    Birthdate:
    Age:
    Height: Or Or
    Weight: Or
    Exercise:

    Physical Activity Level:

    For Males

    Energy and Water Need per Day at Different Age


    PAL = Physical Activity Level
    1 cup = 8 ounces = 0.24 liter
    Height: 5' (5 feet = 152 cm)
    Ideal Weight: 48 kg
    Age (years)
    BMR (kcal)
    Light PAL (kcal)
    Moderate PAL (kcal)
    High PAL (kcal)
    Water in Liter (cups)
    20
    1,335
    1,936
    2,336
    2,537
    2.1 (8.7)
    25
    1,310
    1,900
    2,293
    2,489
    2.1 (8.7)
    30
    1,285
    1,863
    2,249
    2,442
    2.1 (8.7)
    Height: 5'3" (5 feet 3 inch = 160 cm)
    Ideal Weight: 56.25 kg
    20
    1,468
    2,128
    2568
    2788
    2.4 (10.2)
    25
    1,443
    2,092
    2524
    2741
    2.4 (10.2)
    30
    1,418
    2,055
    2481
    2693
    2.4 (10.2)
    Height: 5'6" (5 feet 6 inch = 168 cm)
    Ideal Weight: 64.45 kg
    20
    1,600
    2,319
    2799
    3039
    2.8 (11.7)
    25
    1,575
    2,283
    2755
    2992
    2.8 (11.7)
    30
    1,550
    2,247
    2712
    2944
    2.8 (11.7)
    Height: 5'9" (5 feet 9 inch = 175 cm)
    Ideal Weight: 72.55 kg
    20
    1724
    2500
    3017
    3276
    3.2 (13.1)
    25
    1699
    2464
    2974
    3229
    3.2 (13.1)
    30
    1674
    2428
    2930
    3181
    3.2 (13.1)
    Height: 6' (6 feet = 183 cm)
    Ideal Weight: 80.75 kg
    20
    1856
    2692
    3248
    3527
    3.5 (14.6)
    25
    1831
    2655
    3205
    3479
    3.5 (14.6)
    30
    1806
    2619
    3161
    3432
    3.5 (14.6)
    Height: 7' (7 feet = 21 cm)
    Ideal Weight: 113.4 kg
    20
    2370
    3437
    4148
    4503
    4.9 (20.5)
    25
    2345
    3401
    4104
    4456
    4.9 (20.5)
    30
    2320
    3364
    4060
    4408
    4.9 (20.5)

    Nutritional Requirements

    (Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
    (Units per Day: g= gram; mg= milligram; μg or mcg= microgram)

    Parameter
    RDA
    Safe Upper Limit
    Side Effects Begin
    Energy (kcal)
    Carbohydrate (g)
    130
    Fiber (g)
    38
    Protein (g)
    56
    Fat (g)
    ND
    Vitamin A: Retinol (g)
    900
    3000
    Vitamin A2 (g)
    Vitamin D (μg)
    15
    100
    Vitamin E (mg)
    15
    1000
    Vitamin K (μg)
    120
    ND
    Carotenoide
    ND
    Beta Carotein (μg)
    Vitamin B1: Thiamine (mg)
    1.2
    ND
    Vitamin B2: Riboflavin (mg)
    1.3
    ND
    Vitamin B3: Niacin (mg)
    16
    35
    Vitamin B5: Pantothenic acid (mg)
    5
    ND
    Vitamin B6: Pyridoxine (mg)
    1.3
    100
    Vitamin B7 or B8: Biotin (μg)
    30
    ND
    Vitamin B9: Folacin (μg)
    400
    1000
    Vitamin B12: Cobalamin (μg)
    2.4
    ND
    Vitamin B12 (Cynocobalamin)
    Vitamin B15 (Pangamic Acid)
    Vitamin B17 (Laetrile)
    Vitamin C: Ascorbic Acid (mg)
    90
    2000
    Vitamin P (g)
    Choline (mg)
    550
    3500
    Calcium (mg)
    1000
    2500
    Phosphorus (mg)
    700
    4000
    Magnesium (mg)
    400
    350
    Iron (mg)
    8
    45
    Zinc (mg)
    11
    40
    Iodine (μg)
    150
    1100
    Potassium (g)
    4.7
    Sodium (g)
    1.5
    2.3
    Chloride (g)
    2.3
    3.6
    Molybdenum (μg)
    45
    2000
    Fluoride (mg)
    4
    10
    Copper (μg)
    900
    10000
    Maganese (mg)
    2.3
    11
    Chromium (μg)
    35
    ND
    Cobalt (mg)
    Sulpher (g)
    Selenium (μg)
    55
    400
    Nickel (mg)
    1.0
    Arsenic
    ND
    Boron (mg)
    20
    Silicon
    ND
    Vanadium (mg)
    1.8

    For Females

    Energy and Water Need per Day at Different Age


    PAL = Physical Activity Level
    1 cup = 8 ounces = 0.24 liter
    Height: 5' (5 feet = 152 cm)
    Ideal Weight: 48 kg
    Age (years)
    BMR (kcal)
    Light PAL (kcal)
    Moderate PAL (kcal)
    High PAL (kcal)
    Water in Liter (cups)
    20
    1,143
    1,657
    1,999
    2,171
    2 (8.2)
    25
    1,118
    1,620
    1,956
    2,123
    2 (8.2)
    30
    1,093
    1,584
    1,912
    2,076
    2 (8.2)
    Height: 5'3" (5 feet 3 inch = 160 cm)
    Ideal Weight: 56.25 kg
    20
    1,263
    1,831
    2210
    2400
    2.3 (9.5)
    25
    1,238
    1,795
    2167
    2352
    2.3 (9.5)
    30
    1,213
    1,759
    2123
    2305
    2.3 (9.5)
    Height: 5'6" (5 feet 6 inch = 168 cm)
    Ideal Weight: 64.45 kg
    20
    1,379
    2,000
    2413
    2620
    2.6 (10.7)
    25
    1,354
    1,963
    2370
    2573
    2.6 (10.7)
    30
    1,329
    1,927
    2326
    2525
    2.6 (10.7)
    Height: 5'9" (5 feet 9 inch = 175 cm)
    Ideal Weight: 72.55 kg
    1493
    2164
    2612
    2836
    2.9 (12)
    25
    1468
    2128
    2569
    2789
    2.9 (12)
    30
    1443
    2092
    2525
    2741
    2.9 (12)
    Height: 6' (6 feet = 183 cm)
    Ideal Weight: 80.75 kg
    20
    1608
    2332
    2814
    3056
    3.2 (13.1)
    25
    1583
    2296
    2771
    3008
    3.2 (13.1)
    30
    1558
    2259
    2727
    2961
    3.2 (13.1)
    Height: 7' (7 feet = 21 cm)
    Ideal Weight: 113.4 kg

    Nutritional Requirements

    (Abbrv: RDI= Recommended Daily Intake; RDA= Recommended Dietary Allowances)
    (Units per Day: g= gram; mg= milligram; μg or mcg= microgram)

    Parameter
    RDA
    Safe Upper Limit
    Side Effects Begin
    Energy (kcal)
    Carbohydrate (g)
    130
    Fiber (g)
    25
    Protein (g)
    46
    Fat (g)
    ND
    Vitamin A: Retinol (g)
    700
    3000
    Vitamin A2 (g)
    Vitamin D (μg)
    15
    100
    Vitamin E (mg)
    15
    1000
    Vitamin K (μg)
    90
    ND
    Carotenoide
    ND
    Beta Carotein (μg)
    Vitamin B1: Thiamine (mg)
    1.1
    ND
    Vitamin B2: Riboflavin (mg)
    1.1
    ND
    Vitamin B3: Niacin (mg)
    14
    35
    Vitamin B5: Pantothenic acid (mg)
    5
    ND
    Vitamin B6: Pyridoxine (mg)
    1.3
    100
    Vitamin B7 or B8: Biotin (μg)
    30
    ND
    Vitamin B9: Folacin (μg)
    400
    1000
    Vitamin B12: Cobalamin (μg)
    2.4
    ND
    Vitamin B12 (Cynocobalamin)
    Vitamin B15 (Pangamic Acid)
    Vitamin B17 (Laetrile)
    Vitamin C: Ascorbic Acid (mg)
    75
    2000
    Vitamin P (g)
    Choline (mg)
    425
    3500
    Calcium (mg)
    1000
    2500
    Phosphorus (mg)
    700
    4000
    Magnesium (mg)
    310
    350
    Iron (mg)
    18
    45
    Zinc (mg)
    8
    40
    Iodine (μg)
    150
    1100
    Potassium (g)
    4.7
    Sodium (g)
    1.5
    2.3
    Chloride (g)
    2.3
    3.6
    Molybdenum (μg)
    45
    2000
    Fluoride (mg)
    3
    10
    Copper (μg)
    900
    10000
    Maganese (mg)
    1.8
    11
    Chromium (μg)
    25
    ND
    Cobalt (mg)
    Sulpher (g)
    Selenium (μg)
    55
    400
    Nickel (mg)
    1.0
    Arsenic
    ND
    Boron (mg)
    20
    Silicon
    ND
    Vanadium (mg)
    1.8

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