Early Adults (19 to 30 Years Old)
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 regrets in the future. Health is that ingredient that can lift up or destroy your success recipe in no time.
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
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
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)
(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
Vitamin A: Retinol (g)
900
3000
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 C: Ascorbic Acid (mg)
90
2000
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
(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
Vitamin A: Retinol (g)
700
3000
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 C: Ascorbic Acid (mg)
75
2000
