Energy
What it is and what it does
- Food energy is the chemical energy held in food's carbohydrates, fats and proteins (and alcohol), which the body releases and uses. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- Food energy is measured in kilocalories (kcal) or kilojoules (kJ): 1 kcal = 4.184 kJ and 1 kJ = 0.239 kcal. (FAO Food and Nutrition Paper 77 (2003). Food energy - methods of analysis and conversion factors, Chapter 3 (Calculation of the energy content of foods))
- Average energy values: 4 kcal (16.7 kJ) per gram of carbohydrate or protein, 9 kcal (37.7 kJ) per gram of fat, 7 kcal (29.3 kJ) per gram of alcohol. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- Indian Food Composition Tables 2017 calculate energy with the Atwater system: protein 17 kJ (4 kcal), fat 37 kJ (9 kcal), available carbohydrate 17 kJ (4 kcal), fibre 8 kJ (2 kcal), alcohol 29 kJ (7 kcal) per gram. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Much of the body's energy goes to basal metabolism: functions essential for life such as cell renewal, body temperature, heart and breathing muscles, and brain function. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- Basal metabolism uses 45 to 70 percent of daily total energy expenditure. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- Energy is also needed for children's growth, for building tissues in pregnancy and for producing breast milk. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- ICMR-NIN calculates total daily energy need as basal metabolic rate (BMR) multiplied by physical activity level (PAL). (ICMR-NIN. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), ICMR-NIN 2020)
Why it matters
- Energy requirement is the food energy needed to balance energy spent while keeping a healthy body size, body composition and activity. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- Adjusting to energy intakes that are too low or too high can bring slower growth, loss of lean body mass, excess body fat and higher risk of disease. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))
- WHO describes a balanced diet as one where total energy intake matches energy expenditure. (WHO fact sheet: Healthy diet (26 January 2026))
- Malnutrition covers deficiencies, excesses or imbalances in intake of energy and/or nutrients. (WHO fact sheet: Malnutrition (1 March 2024))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, sedentary work | 2110 kcal/day | estimated energy requirement | ICMR-NIN 2020 |
| Adult woman, sedentary work | 1660 kcal/day | estimated energy requirement | ICMR-NIN 2020 |
| Pregnant woman (additional, 2nd and 3rd trimester) | +350 kcal/day | extra energy needed | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report); ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Energy | ||
| Proso millet | 378 kcal | USDA FDC 169702 |
| Teff | 367 kcal | USDA FDC 169747 |
| Kuttu (buckwheat) | 343 kcal | USDA FDC 170286 |
| Browntop millet | 338 kcal | ICAR-IIMR |
| Fonio | 334 kcal | FAO WAFCT 2019 |
| Foxtail millet | 331 kcal | NIN 2007 via ICAR-IIMR |
| Barnyard millet | 307 kcal | NIN 2007 via ICAR-IIMR |
| Energy | ||
| Rajgira (amaranth) | 1489 kJ | IFCT A002 |
| Bajra (pearl millet) | 1456 kJ | IFCT A003 |
| Little millet | 1449 kJ | IFCT A016 |
| Jowar (sorghum) | 1398 kJ | IFCT A005 |
| Kodo millet | 1388 kJ | IFCT A017 |
| Quinoa | 1374 kJ | IFCT A009 |
| Ragi (finger millet) | 1342 kJ | IFCT A010 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Food-table energy values are 'physiologically available' energy: the energy left after digestive and urinary losses are subtracted from gross energy. (ICMR-NIN. Indian Food Composition Tables 2017 (Longvah T et al.))
- Fats and carbohydrates supply most dietary energy; protein also contributes, especially when total energy intake is limited. (FAO/WHO/UNU (2004). Human energy requirements: report of a joint expert consultation, Chapter 2 (Principles and definitions))