What do we know about calories? Well, first of all, that they are counted intensively when fighting with extra centimeters on the waistline. And they are also counted when, on the contrary, we need to gain weight – for example, athletes. But few people think about what calories give the body, and what they are. Let’s get to the bottom of this question!
Table of contents:
What is the difference between calories and kilocalories?
Contrary to stereotypes, calories are far from a “fullness” unit. Before the 20th century, this unit was used to measure thermal energy, but today it is used to denote the energy value of products.
A look back in history
The term “calories” appeared in the 2nd half of the 19th century, thanks to the French scientist Favre Silbermann, a thermochemist, who called the unit for calculating the heat of combustion “calor”. In the 1990s, food was “decomposed” into carbohydrates and proteins and fats by chemist Wilbur Atwater, after which they began to measure the energy value of each food group in calories. And since the 20th century, everyone who wants to put on weight or lose weight immediately began counting the calories in their diets.
This term means a certain amount of heat, by which the temperature of 1 g of water rises by 1 g Celsius. In traditional physics, it is customary to measure heat energy in joules, but in the home these measurements are made by means of calories. By the way, 1 calorie is known to be equal to 4.1868 joules.
The difference between a calorie and a kilocalorie
Everyone who monitors their weight knows the word “calories.” These mysterious units are fought on all fronts, not really understanding – what is its effect, where does it come from and where does it go. And most importantly – how it differs from kilocalories.
- To understand the question: 1 kilocalorie (kcal) = 1 thousand calories. The analogy is clear and simple: 1 lb = 16 oz.
- On food packages, the energy value of the food is stated in kilocalories. The word “N calories” on the package is illiteracy of the manufacturers.
- The information about the “calories” spent on the exercise equipment in some sports clubs is also illiterate. We are talking specifically about kilocalories.
The benefits of calories for the body
We need energy to live. Without energy, we can’t move, pump blood around our bodies, breathe, etc. And energy comes to us from our food: as many calories, so much energy.
- 0.035 oz carbohydrates = 4 kcal.
- 0.035 oz protein = 4 kcal.
- 0.035 oz fat = 9 kcal.
These are the components of our food.
Knowing how many of these components are in a diet, you can calculate how many calories/energy your body will get. For example, the most popular product is oatmeal.
In 3.5 oz of the product:
- 0.2 oz fat x 9 kcal = 54 kcal
- 1.8 oz of carbohydrates x 4 kcal = 204 kcal.
- 0.4 oz of protein x 4 kcal = 48 kcal.
In all, there are 306 kcal in 3.5 oz of food, which the body uses during metabolism by converting proteins into amino acids, carbohydrates into glucose and other sugars, and fats into fatty acids and glycerol.
What’s next? Where do the calories go?
- Amino acids from proteins – to form new cells. In particular, muscle tissue.
- Glucose from carbohydrates (broken down into simple sugars) – for cell nutrition. In its turn, the body “hides” glucose reserves in muscle tissues and in the liver.
- Fats are used by the body as fuel. Partially they go to the liver and are converted into cholesterol. The excess fats are stored by the body under the skin, with which beauties of all ages fight (immediately after a cup of tea and cake).
How is calories measured?
One of today’s most popular and effective methods of getting rid of excess weight is counting calories. With it, you do not need to give up your favorite foods – just keep a balance of calories in your diet.
Basic principles:
- The number of kcal per day = the number of kilocalories that will be consumed during the day.
- It doesn’t matter what you eat. The main thing is not to go over the limit that is allowed by your caloric norm.
- Do not reduce the number of kcal/day in relation to the norm per day, so as not to get a “bonus” of chronic diseases and malfunctions in the body.
How do I measure calories in foods?
The number of kcal in the dish is measured as follows (using oatmeal with milk as an example):
- Products: 7 oz oatmeal, 1 l of milk, 2 tbsp sugar, ½ tsp salt and 1 tbsp butter.
- Calorie content of the products: oatmeal – 732 kcal, milk – 640 kcal, salt – 0 kcal, sugar – 199 kcal, butter – 149.6 kcal.
- Total calorie value of the dish – 1720.6 kcal. Calorie value of 3.5 oz of porridge – 134,9 kcal.
Find the calories of a particular product can be found in special tables, the good news is that there is no shortage of them today. But it is worth remembering that…
- The calories of cooked pasta/crust are 3 times less than those of pre-cooked (raw) pasta.
- The weight of meat when cooked decreases significantly, while rice, on the contrary, increases.
- The calories of dried foods (such as breadcrumbs, fruit, mushrooms, or berries) are much higher than those of raw foods. In this case, first find out the value of “X” (how much the mass of the product decreased after drying it), and then multiply the value of the product from the calorie table by the number “X”.
- If you cook soup, then not only take into account the calories of each component, but also seasonings, sour cream and other little things that we usually forget to count.
Count the daily calorie allowance
To determine this norm, we first find out the main indicators:
- Metabolism (M). It depends on the mode of work/movement/nutrition. Calculation formula: weight x 20 kcal = M.
- Age. Calorie formula: for every decade after 20 years of age, reduce the amount of calories by 2 percent.
- Gender. A man needs more calories.
- Life rhythm (percentage of his activity): sedentary (office and computer) – 20%, sedentary with light activity (walking, shopping, cleaning, etc.) – 30%, medium activity – 40%, high (with training, with physical work) – 50%.
- Physical Activity (PA). Calculation formula: metabolic rate x percentage of rhythm of life activity.
- Percentage of Energy in Digestion (PED). Calculation formula: (physical activity + metabolic rate) x 10%.
So, the formula for the daily caloric intake will be: PED + PA + M. Then the result obtained should be adjusted by the indicator of the age category (i.e., minus 2% for each decade after 20). If the calculations are made for a weight loss scheme, then specify the result further: 1 daily portion of calories – (your weight x 7 kcal).
It should be remembered that just looking at the calorie table is not enough. It is necessary to compare the calories of meals with the energy needs of a person. That is, for an expectant mother it will be one daily value, for a child – another, for an athlete – a third, etc.
Where are the most calories?
The energy content of foods depends solely on their chemical composition. Foods with an energy value below 40 kcal/3.5 oz are considered to be the lowest calorie products.
Of the most low-calorie can be noted:
- Vegetables: leaf lettuce, onions and beets, cucumbers, sweet peppers, garlic and parsley, and horseradish.
- Fruits/berries: oranges and strawberries, blackberries, grapefruit, pineapples, quince and alycha, cherries, pomegranates, cowberries and kiwi, apples, raspberries, cherries.
- Meat: rabbit and chicken, kidneys, light veal and beef.
- Fish: pollock and blue whiting, shrimp, hake and flounder, smelt, pike and pike-perch, crucian carp and perch.
- Dairy: any, but low-fat.
- Sweets: marshmallows, marshmallows and marmalade.
- Rye bread.
The higher the amount of fiber in the product, the lower the calories.
The maximum caloric value is 500-900 kcal per 3.5 oz. It is not recommended to abuse such products:
- Butter (any kind).
- Fatty pork and bacon.
- Various sausages.
- Creamy pastries.
- Nuts (any kind).
- Chocolate.
Calories and energy
Calories don’t make you thin or fat. It is only a unit of measurement. But there is, of course, a direct link between weight gain/loss and the calories from the food. The essence of the process is simple – a person eats a product, and the resulting energy is converted into heat (in those same kilocalories). Moreover, in 0.035 oz of fat there are more kilocalories than in 0.035 oz of carbohydrates, which is 9 kcal. This is why fatty foods contribute to weight gain (especially when these kcal are accumulated by the body and not consumed intelligently).
The expenditure of calories should correspond to the amount of calories received. Therefore, an abundant diet of an athlete will not suit a fragile girl with a sedentary lifestyle – there must be harmony in everything!
Calorie calculator
FREQUENTLY ASKED QUESTIONS
Is a calorie a weight or energy?
A calorie is a unit of energy. In the context of nutrition, it refers to the amount of energy given off by foods and beverages when they are consumed.
Do calories mean weight?
No, calories do not directly represent weight. They measure the energy content of food. Consuming an excessive amount of calories can contribute to weight gain, while a caloric deficit can lead to weight loss.
What foods are high in calories?
High-calorie foods usually include fatty and sugary foods such as oils, butter, nuts, seeds, processed snacks, desserts, sugary drinks and high-fat meats. However, it is important to note that not all high-calorie foods are unhealthy, as some foods high in nutrients, such as avocados or nuts, also fall into this category.
Do calories turn into pounds?
Consuming excess calories over time can contribute to weight gain as the body stores excess energy in the form of fat. Therefore, excessive caloric intake can eventually lead to weight gain. However, other factors such as physical activity, metabolism and overall nutritional quality are important to consider when managing weight.
How many calories must you cut to lose 1 lb?
To lose about 1 lb of body weight, you usually need to create a caloric deficit of about 3,500 calories. This can be achieved by a combination of reducing caloric intake and increasing physical activity.
What drinks have no calories?
Some beverages that typically contain few or no calories include water, unsweetened tea, black coffee, and sparkling water with no added sweeteners or sugar syrups. However, it is important to read labels and check ingredients because some flavored or sweetened versions of these drinks may contain calories.
How much is too many calories?
The number of calories you need depends on factors such as age, gender, weight, height, and activity level. Regularly consuming more calories than your body needs can lead to weight gain over time. It is recommended that you consult a healthcare professional or registered dietitian to determine your individual calorie needs based on your goals and health status.
This article is well written and informative. The author explains the definition of a calorie in a clear and concise way that makes it easy for readers to understand. In addition, the article details the different types of calories and their role in weight management. Overall, this article is a great resource for those who want to learn more about the basics of counting calories.
This article gives a good introduction to the concept of calories. It has enough information about the different types of calories and their effects on the body. In addition, the article includes a great deal of practical advice on how to effectively manage your caloric intake for weight loss.
This article is a great resource for those who want to understand the science behind calories. The author has done a fantastic job of presenting complex concepts in an easy-to-understand manner. The article also provides useful information on how to calculate daily calorie intake and the importance of balancing calorie intake and physical activity.
This article is a great starting point for those who want to learn more about calories and their effects on the body. The author provides a clear definition of a calorie and explains how it is used by the body for energy. The article also touches on the importance of controlling caloric intake for weight management.
This article provides a clear and concise explanation of what a calorie is. It’s a good starting point for anyone looking to understand the basics of nutrition and energy intake. The use of simple language and examples makes it accessible for a wide audience.