Understanding Calories
A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking, and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk might use up about 100 calories.
Technically, the term calorie is a measure of heat - its is the amount of energy needed to raise the temperature of 1 gram of pure water by 1 degree Celsius
The human body needs calories to survive. Without energy our cells would die and our body systems would shut down. We acquire this energy from food and drink.
If we consume just the number of calories our body needs each day, every day, we will probably enjoy happy and healthy lives. If our calorie consumption is too low or too high, we will eventually experience health complications.
The number of calories food contains tells us how much potential energy they posses. Below are the calorific values of the three main components of the food we eat:
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1 gram of carbohydrates contains 4 calories
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1 gram of protein contains 4 calories
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1 gram of fat contains 9 calories
Energy Balance Equation
Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity. What you eat and drink is ENERGY IN. What you burn through physical activity is ENERGY OUT.
You burn a certain number of calories through regular daily activity such as breathing air and digesting food. You also burn a certain number of calories (ENERGY OUT) through your daily routines.
An important part of maintaining energy balance is the amount of ENERGY OUT (physical activity). Obviously, people who are more physically active burn more calories than those who are not as physically active.
The equation is simple:
The same amount of ENERGY IN (calories consumed) and ENERGY OUT (calories burned) over time = weight stays the same. This equal energy balance is said to be a "neutral energy balance"
More ENERGY IN than ENERGY OUT over time = weight gain or "positive energy balance".
More ENERGY OUT than ENERGY IN over time = weight loss or "negative energy balance".
Your ENERGY IN and OUT don't have to balance every day. It's having a balance over time that will help you stay at a healthy weight for the long term.
Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity. What you eat and drink is ENERGY IN. What you burn through physical activity is ENERGY OUT.
You burn a certain number of calories through regular daily activity such as breathing air and digesting food. You also burn a certain number of calories (ENERGY OUT) through your daily routines.
An important part of maintaining energy balance is the amount of ENERGY OUT (physical activity). Obviously, people who are more physically active burn more calories than those who are not as physically active.
The equation is simple:
The same amount of ENERGY IN (calories consumed) and ENERGY OUT (calories burned) over time = weight stays the same. This equal energy balance is said to be a "neutral energy balance"
More ENERGY IN than ENERGY OUT over time = weight gain or "positive energy balance".
More ENERGY OUT than ENERGY IN over time = weight loss or "negative energy balance".
Your ENERGY IN and OUT don't have to balance every day. It's having a balance over time that will help you stay at a healthy weight for the long term.
Estimating Your Basal Metabolic Rate (BMR)
also known as Resting Metabolic Rate (RMR)
No two people are exactly alike. This statement also applies to the amount of calories an individual needs each day. Gender, body size, genetics, age and physical activity will influence your Total Daily Caloric Need.
The Harris Benedict Formula is one way of estimating the amount of energy your body uses when at rest. The techincal term for this is known as your Basal Metabolic Rate. The formula is different for male and female
Male
BMR = 66 + (13.7 x wt in kg) + (5 x height in cm) - (6.8 x AGE)
Female
BMR = 665 + (9.6 x wt in kg) + (1.8 x height in cm) - (4.7 x AGE)
Next choose your Activity Level to claculate you Total Daily Caloric Need
Is there an easier way of estimating your BMR? Of course! There are many online programs and Apps for smartphones that can quickly estimate your Basil Metabolic Rate.
Please complete the Calculating you Basal Metabolic Metabolic worksheet to determine you personal Total Daily Caloric Need
Multiplier
BMR x 1.2
BMR x 1.375
BMR x 1.55
BMR x 1.725
BMR x 1.9
Description
Little or no exercise
Light exercise or sports 3-5 days/week
Moderate exercise or sports 3-5 days/week
Hard exercise or sports 6-7 days/week
Elite exercise or sports or hard physical labor
Activity Level
Sedentary
Light Activity
Moderate Activity
Very Active
Extrememly Active