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Calorie Calculator

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Calories are a simple way to measure energy – the energy in food as well as the energy released in the body. One calorie is the amount of energy necessary to raise the temperature of one gram of water by one degree centigrade. You expend about one calorie per minute when sitting relaxed.

Technically a calorie indicates how much energy it takes to change the temperature of 1 gram of water by 1 degree Celsius. When we put food into our bodies, we’re putting energy (calories) in. Our bodies then use up that energy, and the more physical activity we do, the more energy (calories) we use.

To maintain a stable weight, the energy we put in (calories we eat) must be the same as the energy used (physical activity). If there are some days where we put in more energy than we use, then there will also be days where the opposite is true, so that overall the energy in and energy used remain balanced.

Weight gain occurs when we regularly put more energy into our bodies than we use. Over time, that excess energy is stored by the body as fat. That’s why calories are a useful tool when it comes to achieving or maintaining a healthy weight. Calories can help us to keep track of the amount of energy we put into our bodies, and can help us to ensure that we’re not putting more energy in than we are using.The recommended daily calorie intake is 2,000 for women, and 2,500 for men – however theses figures are approximate and vary depending on age and how much physical activity a person dose.

Food is made up of carbohydrates, proteins and fats and each element contains varying amounts of calories per gram. For example, 1g of fat has 9 calories per gram; carbohydrates have 4 calories per gram, protein also contains 4 calories per gram. Fat contains more than double the number of calories than protein or carbohydrates and is also more easily stored as fat in our body than the calories consumed from carbohydrates or protein. Therefore, if you want to maintain a healthy weight or lose weight it is advisable to restrict foods that have a high fat content .

This is why we need to eat a balanced meal in the correct portions to provide the body with the correct amount of nutrients from the calories that we consume approximately 45-65% of our calories from carbohydrates, 10-35% calories from proteins and 20-35% of our daily calories from fat.

One pound of fat is equal to 3500 kcal of energy. The first law of thermodynamics states that energy is neither created nor destroyed; therefore, body weight is lost when caloric expenditure exceeds caloric intake (negative balance). Useful points to know about calories

  • The average woman consumes approximately 2000 kcals. The average man consumes approximately 2500 kcals.
  • A desirable intake of not lower than 1200 kcal/days for normal adults is recommended for those on a weight loss plan.
  • Members should aim to burn between 300-500 kcal per gym session

Although calories can play a major role in weight loss programmes, it is important that people  eat a well-balanced diet and limit the number of low-nutrient, high-fat and high-sugar foods they consume.