The estimated average requirement (EAR) is an estimate of the energy required in calories. For a female adult it is roughly 2,000 kilocalories and for males it is roughly 2,500 kilocalories.
However, these are just guidelines and based on the average requirement for a healthy individual who is moderately active so, in reality, there is no such thing as an energy requirement that will suit everyone.
For this reason, when planning food intake, in order to maintain a healthy diet, it is important to:
Follow regular eating patterns and ensure breakfast, lunch and dinner are eaten at the correct times. This will help to avoid unhealthy snacking.
Adhere to the Eatwell Guide as this shows the proportions of the different food groups that should be consumed in order have a well-balanced and healthy diet.
Have portion control as no matter how healthy your diet is, eating too much or too little of certain foods can still be bad for you. Use practical aids like spoons or cups to measure out portion sizes.