Starvation is defined as the severe deficiency in caloric energy intake needed to maintain human life. While the exact level considered “starvation” varies based on factors like gender, age, height, and activity level, most experts agree that consuming fewer than 800-1200 calories per day over an extended period can lead to starvation.
What is starvation?
Starvation occurs when the body is deprived of the essential nutrients it needs to function properly. This happens when calorie intake drops well below the minimum daily requirements to sustain life and health. During starvation, the body starts utilizing its own tissues for energy in a process called catabolism. This leads to dangerous weight loss, muscle wasting, weakness, organ failure, and eventually death if prolonged.
Starvation should not be confused with fasting, which involves the voluntary abstinence from food and caloric beverages for health, religious or spiritual reasons. Fasting is usually time-restricted, allowing the body to draw on reserves for short periods before returning to normal caloric intake. Starvation implies the severe and involuntary lack of food leading to serious bodily harm and even death.
What is considered the starvation calorie level?
There is no universal starvation calorie threshold, as factors like gender, age, height, weight and activity levels impact how many calories are required for basic metabolic function. However, most experts reference calorie intakes of 800-1200 calories per day as dangerously low levels that could lead to starvation and its adverse health effects.
As a general guideline:
- Women require a minimum of 1200 calories per day for basic metabolic function.
- Men require a minimum of 1500 calories per day for basic metabolic function.
- Elderly individuals require 1200-1500 calories depending on their health and activity levels.
- Children and teens need higher calorie intakes for growth and development. Minimum levels range from 1000-1800 calories depending on age and gender.
Consuming fewer than 800-1200 calories daily over weeks, months or years will eventually lead to starvation and severe malnutrition as the body breaks down its own tissues to get energy.
What are the effects of starvation?
When the body is deprived of adequate calories and nutrients, it goes into starvation mode. This leads to a range of damaging effects:
- Weight loss – Rapid weight loss of over 1-2 pounds per week after the initial water weight loss. This is through breakdown of fat and muscle stores.
- Muscle wasting – The body breaks down muscle tissue for protein and energy, leading to weakness.
- Fatigue and weakness – Low energy and inability to perform physical tasks as calories are inadequate for bodily functions.
- Organ failure – Vital organs like the heart and kidneys eventually shut down without the energy to function.
- Lowered immunity – Increased susceptibility to infections due to a weakened immune response.
- Hormonal issues – Starvation leads to hormonal imbalances that can affect menstruation, fertility and more.
- Thinning hair and skin – Lack of nutrients can cause hair loss and dry, scaly skin.
- Irritability and depression – Starvation affects psychological health leading to mood changes.
If starvation continues, the body eventually experiences systemic organ failure. Death can occur from heart failure, kidney failure or severe infections when the body’s defenses are unable to fight back.
Factors impacting minimum calorie requirements
The calorie intake that leads to starvation can vary based on individual factors like:
Gender
Due to differences in body composition and hormones, men generally have higher calorie needs than women. Minimum calorie levels are around 1500 calories for men and 1200 for women.
Age
Calorie needs decrease as one ages due to slower metabolisms and lower physical activity. Minimum levels are lower for older adults compared to younger people.
Height/Weight
Larger and taller people need more calories for basic functioning compared to smaller, shorter people. Higher minimums are required for those with bigger bodies.
Activity Level
People with active jobs or who exercise regularly have higher calorie needs than sedentary individuals. Athletes require the highest calorie intakes to fuel their regimens.
Health Status
Sick people or those recovering from illness may have higher calorie requirements. Certain conditions like diabetes and hyperthyroidism also raise calorie needs.
Aiming for the minimum calorie levels without considering individual factors can still lead to malnutrition in the long term.
Health risks of starvation
Consuming too few calories leads to both short-term and long-term health risks:
Short term risks
- Fatigue and dizziness
- Inability to perform daily tasks
- Poor concentration and memory
- Lowered immunity and frequent infections
- Irregular heartbeat and heart palpitations
- Electrolyte imbalances
- Fainting spells
Long term risks
- Muscle loss and weakness
- Osteoporosis and higher fracture risk
- Reproductive issues and menstrual irregularities
- Growth and developmental delays in children
- Organ failure
- Neurological disorders
- Mental health issues like depression
- Higher risk of hospitalization and death
The risks are worsened when combined with micronutrient deficiencies of vitamins, minerals and other essential nutrients.
Special populations at higher risk
Certain groups are more vulnerable to the effects of starvation-level calorie intakes:
- Elderly – Have higher needs due to lower activity levels and slower metabolisms.
- Children – Require adequate calories and nutrients to support growth and development.
- Pregnant/breastfeeding women – Have increased needs to support a growing fetus or infant.
- Chronically ill/disabled – Often have higher calorie needs due to health conditions or immobility.
- Eating disorder patients – Already at risk for malnutrition and added health complications.
Such groups should have intake assessed by a doctor or dietitian for ideal calorie minimums.
Ways to increase calorie intake
If calorie intake is dangerously low, it’s important to increase calories in a balanced way. Some tips include:
- Eat smaller, more frequent meals throughout the day
- Drink high-calorie beverages in moderation like juice, milk, smoothies
- Choose energy-dense foods like nuts, dried fruit, granola
- Add healthy fats to meals and snacks like olive oil, avocado
- Opt for nutritious, high-calorie snacks between meals
- Try nutritional shakes or supplements if hitting targets is difficult
- Exercise less intensely until levels improve
- Keep a food diary to identify gaps or problem areas
It’s important to focus on getting calories from nutrient-dense whole foods and minimize low-quality sources like sweets, fried foods or alcohol. Gradual increases are recommended to avoid digestive issues.
When to seek medical help
Seek urgent medical attention if you:
- Have very low energy levels and constant hunger
- Experience rapid weight loss or muscle wasting
- Have amenorrhea or absence of menstrual periods
- Suffer from low blood pressure, fainting, or chest pain
- Develop swelling in the limbs or face
- Feel sad, depressed or suicidal
Your doctor can check for dangerous electrolyte imbalances, organ damage, and other starvation complications. You may need hospitalization for supervised refeeding and nutrition therapy based on your condition.
Preventing starvation
Starvation can be prevented by:
- Eating enough calories based on your individual needs
- Choosing a balanced diet with adequate protein, carbs, fat, vitamins and minerals
- Keeping active to maintain strength and a functioning metabolism
- Managing stress levels and mental health
- Getting health conditions evaluated that may raise calorie needs
- Seeking help for disordered eating patterns or body image issues
Sufficient food and nutrient intake is essential for maintaining energy, health and life. Make it a priority to meet your body’s calorie and nutrition needs on a daily basis.
Conclusion
Starvation occurs when calorie intake drops below levels needed to sustain basic bodily functions, generally below 800-1200 calories per day for most people. Consuming so little energy leads to dangerous weight loss, organ failure and eventually death. Exact starvation thresholds vary based on age, gender, size, activity levels and health status. Special populations like the elderly, ill, or underweight have higher calorie needs to remain healthy. If inadequate calorie intake is impacting your health, seek medical advice and slowly increase energy from nutrient-dense whole foods. Getting sufficient calories and nutrition can prevent the risks associated with starvation.