Calorie Planning for Emergencies

Adequate calories are essential for maintaining energy, health, and decision making ability during emergencies. Underestimating calorie needs leads to fatigue, impaired judgment, and reduced physical capability exactly when you need peak performance.

Emergency situations often increase calorie requirements through physical labor, stress, and temperature regulation. Planning for these increased needs ensures your food supply actually sustains your family through a crisis.

This guide helps you calculate realistic calorie requirements and plan food storage that meets those needs.

Basic Calorie Requirements

General Guidelines

Average adult calorie needs for sedentary to moderate activity:

Adult women: 1,800 to 2,200 calories per day

Adult men: 2,200 to 2,800 calories per day

Children: 1,200 to 2,000 depending on age

Teenagers: 1,800 to 3,000 depending on age and gender

Planning Baseline

For emergency planning, use 2,000 calories per adult per day as a reasonable baseline. This provides a middle ground that works for most adults. Adjust based on specific family member needs.

Factors That Increase Needs

Physical Activity

Emergencies often require more physical work than normal life: clearing debris, carrying supplies, walking distances, manual chores without power assistance. Heavy physical activity can increase calorie needs by 500 to 1,500 calories daily.

Temperature Stress

Your body burns extra calories maintaining core temperature. Cold environments without adequate heating can increase calorie needs by 200 to 500 calories. Shivering alone burns significant energy.

Stress and Recovery

Physical and psychological stress increases metabolic demands. Illness or injury further increases calorie needs for healing. Plan for higher needs during crisis periods.

Nursing Mothers

Breastfeeding requires approximately 500 additional calories daily to maintain milk production. This is critical for infant nutrition during emergencies.

Calculating Your Needs

Step 1: List Household Members

Count adults, teenagers, and children separately. Note any special circumstances (pregnancy, nursing, health conditions).

Step 2: Assign Daily Calories

Use these emergency planning figures:

Adults: 2,000 to 2,500 calories

Teenagers: 2,000 to 2,500 calories

Children 4 to 12: 1,500 to 2,000 calories

Toddlers: 1,000 to 1,500 calories

Step 3: Calculate Total Daily Need

Add individual needs together. Example: Two adults (2,200 each) plus one teenager (2,200) plus one child (1,600) equals 8,200 calories per day for the household.

Step 4: Multiply by Storage Duration

Multiply daily total by number of days you want to prepare for. Using the example above for 14 days: 8,200 x 14 = 114,800 total calories needed.

Nutrient Balance

Calories alone do not ensure good nutrition. Consider macronutrient balance:

Carbohydrates

Primary energy source. Should comprise 45 to 65 percent of calories. Sources: grains, pasta, rice, bread, fruits, vegetables.

Proteins

Essential for muscle maintenance and repair. Should comprise 10 to 35 percent of calories. Sources: canned meats, beans, peanut butter, dried legumes.

Fats

Concentrated energy and essential for nutrient absorption. Should comprise 20 to 35 percent of calories. Sources: oils, peanut butter, canned meats, nuts.

Vitamins and Minerals

Include variety in your food storage to cover micronutrient needs. Canned fruits and vegetables provide essential vitamins. Consider a multivitamin as backup.

Calorie Dense Foods

When storage space is limited, prioritize calorie dense foods:

Peanut butter: Approximately 190 calories per 2 tablespoons. High fat, good protein.

Vegetable oil: 120 calories per tablespoon. Pure fat, very dense.

Honey: 60 calories per tablespoon. Long shelf life, pure carbohydrates.

Rice: About 200 calories per cup cooked. Compact dry storage.

Pasta: About 200 calories per cup cooked. Easy preparation.

Nuts: 160 to 200 calories per ounce. Calorie and nutrient dense.

Dried fruits: 60 to 70 calories per ounce. Concentrated sugars and fiber.

Quick Reference Checklist

• Count all household members and their categories
• Assign appropriate daily calorie targets
• Calculate total household daily calories
• Multiply by planned storage duration
• Add 10 to 20 percent buffer for increased needs
• Balance carbs, proteins, and fats in storage
• Include vitamin sources (fruits, vegetables)
• Consider calorie dense foods for limited space
• Account for special needs (nursing, medical)
• Review and adjust as family composition changes