Are you new to the world of fitness and nutrition? Have you ever wondered what calories are, and how they impact your health and fitness goals? In this article, we will cover everything you need to know about calories and their importance for maintaining a healthy lifestyle.
What are Calories?
The History of Calories
In 1824, physicist Nicolas Clément-Desormes coined the term “calorie” in the journal Le Producteur, and later, in the late 1800s, German physiologist Karl Voit developed one of the first laboratories that could evaluate food energy. Today, calories are a standard unit of measurement for food’s potential energy.
Definition of Calories
Calories are a unit of measurement for the amount of energy in food. One calorie is the amount of heat required to raise the temperature of 1 gram of water by 1°C. The Calorie on food labels is actually a kilocalorie, which is equal to 1,000 calories.
Simply put, calories are a measure of the energy that comes from the food we eat. They are essential for every cell in our body to perform its functions. When we eat food, our body breaks it down and converts it into energy, which is then used for activities such as breathing, walking, and even sleeping. The energy coming from food is denoted by the term “calories.” The term “calorie” was originally defined as the amount of heat required to raise the temperature of 1 kg of water from 0 to 1°C at 1 atmosphere of pressure. The term “Calorie” on food labels is short for kilocalorie.
Macronutrients: Sources of Energy
The energy that we get from food comes from three primary sources: carbohydrates, proteins, and fats. Each of these macronutrients provides a different amount of energy per gram. Carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram.
Why Do Calories Matter?
Calories matter because they govern whether we store the energy we consume or burn it through day-to-day activities. Energy balance is the relationship between the calories we consume and the calories we burn. When we consume more calories than we burn, we create a calorie surplus, and our body stores the excess energy as fat. On the other hand, when we burn more calories than we consume, we create a calorie deficit, which leads to weight loss. To achieve major fitness goals, we need to quantify the total calories.
Energy Balance: The Key To Weight Loss
Energy balance is the cornerstone of weight management. To maintain a healthy weight, we need to create a calorie balance, which means consuming the same amount of calories as we burn. When we consume more calories than we burn, we create a calorie surplus, and our body stores the excess energy as fat. Conversely, when we burn more calories than we consume, we create a calorie deficit, which leads to weight loss.
How Many Calories Do I Need?
The number of calories we need varies depending on our age, gender, weight, height, and activity level. There are several factors that affect our calorie needs, including our basal metabolic rate (BMR), physical activity level, and dietary thermogenesis.
Before you can calculate how many calories you need to consume for your fitness goal , you need to know two key numbers: Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)
Understanding BMR and TDEE
BMR stands for Basal Metabolic rRate, which is the amount of energy (in calories) your body burns at rest to maintain basic functions such as breathing, circulation, and cell production. BMR is affected by factors such as age, gender, weight, and height, and accounts for approximately 60-75% of your total daily energy expenditure (TDEE).
TDEE stands for Total Daily Energy Expenditure, which is the total number of calories your body burns in a day, including BMR, physical activity, and the thermic effect of food (energy required to digest and process food). TDEE can vary widely depending on factors such as age, gender, weight, height, activity level, and muscle mass.
The FITTR app can easily help you calculate your BMR . Just add some basic details and get these numbers with a click of a button.
How do you lose weight?
To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns through TDEE. This can be achieved through a combination of diet and exercise, by consuming fewer calories and increasing physical activity to burn more calories. It’s important to find a balance that works for your body and goals, and to aim for sustainable, long-term changes rather than quick fixes.
How do you gain weight?
To gain weight, you need to create a calorie surplus, which means consuming more calories than your body burns through TDEE. This can be achieved through a combination of diet and exercise, by consuming more calories and engaging in strength training to build muscle mass. It’s important to focus on nutrient-dense foods especially protein to ensure that you’re gaining weight in a healthy way, (that is you’re gaining muscle and not fat) and to aim for a gradual increase in weight rather than rapid weight gain. It’s also important to consult with a healthcare professional or coach to develop a personalised plan that works for your body and goals.
How Many Calories Should You Consume?
Factors Affecting Calorie Needs
Several factors affect our calorie needs, including age, gender, weight, height, and activity level. Our BMR is the number of calories we burn at rest, and it is affected by factors such as age, gender, and body composition. Physical activity level also plays a role in determining our calorie needs, as does dietary thermogenesis, which is the number of calories we burn digesting and processing food.
How to calculate your calorie needs?
Calculating your calorie needs can help you determine how many calories you should be consuming to maintain your weight, gain weight, or lose weight.
One way to estimate your calorie needs is to use a formula based on your BMR and activity level. The most common formula is the Harris-Benedict equation, which takes into account your BMR and activity level to estimate your daily calorie needs. Here’s how to use the formula:
For Men: BMR = 88.36 + (13.4 x weight in kg) + (4.8 x height in cm) – (5.7 x age in years)
For Women: BMR = 447.6 + (9.2 x weight in kg) + (3.1 x height in cm) – (4.3 x age in years)
Once you’ve calculated your BMR, you can use the following activity multipliers to estimate your daily calorie needs:
- Sedentary (little to no exercise): BMR x 1.2
- Lightly active (1-3 days of exercise per week): BMR x 1.375
- Moderately active (3-5 days of exercise per week): BMR x 1.55
- Very active (6-7 days of exercise per week): BMR x 1.725
- Extremely active (very intense exercise or sports training, physical job): BMR x 1.9
Tracking Calorie Intake
To achieve your fitness goals, it’s important to track your calorie intake. There are several methods of tracking your calorie intake, including keeping a food diary, using smartphone apps, and tracking your macronutrient intake. By tracking your calorie intake, you can ensure that you are consuming the right number of calories for your needs, and adjust your intake as needed.
Methods of Tracking
Keeping a food diary is a simple and effective way to track your calorie intake. You can write down what you eat and drink throughout the day, and estimate the number of calories consumed using a calorie guide or smartphone app. Many apps are available that make it easy to track your calorie intake, such as MyFitnessPal, LoseIt, and FatSecret. These apps allow you to scan barcodes, search for foods, and track your macronutrient intake.
Tips for Managing Calorie Intake
Here are some tips to help you manage your calorie intake:
- Focus on nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Avoid or limit processed foods and sugary drinks, which are high in calories and low in nutrients.
- Be mindful of portion sizes, and use measuring cups or a food scale to ensure that you are consuming the right amount of food.
- Eat slowly and mindfully, and avoid distractions such as television or smartphones while eating.
- Plan your meals and snacks in advance, and pack healthy snacks to take with you when you’re on-the-go.
Making Healthy Food Choices
In addition to managing your calorie intake, it’s important to make healthy food choices. Choose foods that are nutrient-dense and provide a range of vitamins, minerals, and antioxidants. Aim to consume a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
Nutrient-Dense Foods
Some examples of nutrient-dense foods include:
Fruits and vegetables: These are high in fiber, vitamins, and minerals, and low in calories.
Whole grains: These are high in fiber, vitamins and minerals, and provide sustained energy.
Lean proteins: These include chicken, fish, tofu, and legumes, which are low in saturated fats and provide essential amino acids.
Healthy fats: These include nuts, seeds, avocados, and olive oil, which provide important nutrients such as omega-3 fatty acids and vitamin E.
Portion Sizes
Portion sizes are important to consider when making healthy food choices. Here are some tips for managing portion sizes:
- Use smaller plates and bowls to make portions look larger.
- Measure out serving sizes using measuring cups or a food scale.
- Fill half of your plate with fruits and vegetables, and divide the other half between lean proteins and whole grains.
- Avoid overeating by eating slowly and stopping when you feel full.
Physical Activity and Burning Calories
Physical activity is an important part of weight management and overall health. Regular exercise helps to burn calories, build muscle, and reduce the risk of chronic diseases. There are several types of exercise that can help you burn calories, including:
- Cardiovascular exercise: This includes activities such as running, cycling, and swimming, which increase your heart rate and burn calories.
- Strength training: This includes exercises such as weight lifting, which help to build muscle and increase metabolism.
- High-intensity interval training (HIIT): This involves alternating periods of high-intensity exercise with periods of rest, which can help to burn calories and improve cardiovascular fitness.
To find out how many calories each physical activity burns, FITTR has a easy-to-use tool called Calorie Counter.
Other Factors Affecting Weight Management
In addition to diet and exercise, there are several other factors that can affect weight management. These include:
Sleep:
Getting enough sleep is important for weight management and overall health. Lack of sleep can lead to hormonal imbalances, increased appetite, and weight gain. Aim to get 7-8 hours of sleep per night.
Stress:
Stress can also impact weight management, as it can lead to emotional eating and overeating. Try to manage stress through activities such as meditation, yoga, or deep breathing exercises.
Final Takeaway
Calories are an essential part of our daily life and play a critical role in maintaining our health. By understanding what they are, how they work in our body, and why they matter, we can better manage our calorie intake to achieve our fitness goals. Remember, weight management is a combination of diet, exercise, and other lifestyle factors, so be sure to make healthy choices in all areas of your life.
FAQs
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How do I know if I’m consuming too many or too few calories?If you’re gaining weight, you may be consuming too many calories. If you’re losing weight too quickly or feel fatigued, you may be consuming too few calories. It’s important to find a balance that works for your body and goals.
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Can I still lose weight if I don’t exercise?Yes, you can lose weight by creating a calorie deficit through diet alone. However, exercise can help to increase metabolism, burn more calories, and improve overall health.
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How do I know if a food is nutrient-dense?Nutrient-dense foods are typically high in vitamins, minerals, fiber, and other important nutrients, and low in calories. Examples include fruits, vegetables, whole grains, lean proteins, and healthy fats.
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Can I eat carbs and still lose weight?Yes, you can eat carbohydrates and still lose weight. It’s important to choose complex carbohydrates such as whole grains, fruits, and vegetables, and to consume them in moderation. Using a calorie tracker is a great way to eat your favourite foods and still lose weight.
- How do I stay motivated to maintain a healthy lifestyle?Staying motivated can be challenging, but setting achievable goals, tracking progress, and surrounding yourself with a supportive community can help. It’s also important to remember that a healthy lifestyle is a long-term commitment, and to celebrate small successes along the way.
References
- Hargrove, J.L. Does the history of food energy units suggest a solution to “Calorie confusion”? Nutr J 6, 44 (2007). https://doi.org/10.1186/1475-2891-6-44
- James L. Hargrove, History of the Calorie in Nutrition, The Journal of Nutrition, Volume 136, Issue 12, December 2006, Pages 2957–2961,https://doi.org/10.1093/jn/136.12.2957
