486 food values
Dada Diet
Nutrition Tip

Is the portion different for someone who exercises?

The need rises, but in most people the rise is not as large as it is thought to be. In the guideline's table the difference between activity levels stays within a measurable range.

Published: 22 August 2026

The need rises, but in most people the rise is not as large as it is thought to be. In the guideline's table the daily energy requirement of a man aged 18-29 goes from 2239 kilocalories to 2878 as he moves from lightly active to active; in a woman from 1786 to 2296. That is the size not of a main meal but of a snack. What really changes is the composition of the meal.

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  • TÜBER 2022 — Türkiye Beslenme Rehberi Ek 1.1.3, s. 248 Yetişkin erkekler, 18-29 yaş, 50. persentil — toplam enerji harcaması: az aktif (PAL=1.4) 2239 kkal/gün, orta aktif (PAL=1.6) 2558, aktif (PAL=1.8) 2878, çok aktif (PAL=2.0) 3198 accessed: 2026-08-22
  • TÜBER 2022 — Türkiye Beslenme Rehberi Ek 1.1.4, s. 249 Yetişkin kadınlar, 18-29 yaş, 50. persentil — toplam enerji harcaması: az aktif 1786 kkal/gün, orta aktif 2041, aktif 2296, çok aktif 2551 accessed: 2026-08-22
  • TÜBER 2022 — Türkiye Beslenme Rehberi Ek 4.8.3, s. 379 Fiziksel aktivite düzeyi (PAL) ve yaşam biçimi sınıflaması — az aktif (sedanter) 1.4-1.59, orta aktif 1.6-1.79, aktif 1.8-1.99, çok aktif ≥ 2.0; çok aktif satırında örnek olarak "Sporcular" verilmiştir accessed: 2026-08-22
  • TÜBER 2022 — Türkiye Beslenme Rehberi Bölüm 8.2.3, s. 175-176 Sporcuların enerji gereksinimi günlük 2000 kkal ila 5000 kkal arasında değişmektedir. Egzersiz şiddeti ve süresine göre günlük 5-10 g/kg karbonhidrat alımı önerilir. Dayanıklılık sporcuları için önerilen protein miktarı günlük 1.2-1.4 g/kg, kuvvet sporcuları için 1.6-1.7 g/kg'dır accessed: 2026-08-22

General information notice. This content is prepared to support general nutrition literacy; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you can only be prepared by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan.

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