Bessy! Lahat ng gusto mong malaman tungkol sa calories ay nandito na! Check this out! 👇
Calories are how we measure the energy that our body uses for fuel. They power our bodies’ vital processes (like breathing, pumping blood, and even sleeping). This means we’re constantly burning calories (yes, even when sleeping).
Calories Measure Food Energy
The amount of calories in our food reflect the amount of energy that food provides our bodies. Calories come from macronutrients, a.k.a. carbohydrates, protein, and fat.
THIS IS HOW MANY CALORIES ARE IN 1 GRAM OF EACH MACRONUTRIENT:
Carbohydrate: 4 cal/g
Protein: 4 cal/g
Fat: 9 cal/g
Alcohol provides 7 calories per gram, but it is not considered a macronutrient because we don’t need it for survival.
How Healthy Adults Should Consume Calories
Why we need them: Carbs are the body’s main source of fuel and are easily used by the body for energy.
How they’re used: Carbs break down into glucose, which is used for energy. They’re also stored in muscles and liver for later use and are important for the central nervous system, kidneys, brain, muscles, and intestinal health.
Where to find them: Grains, fruits, milk, and yogurt.
Why we need them: Protein is essential for growth, tissue repair, immune function, preserving lean muscle, and producing essential hormones and enzymes.
How they’re used: The body uses protein for energy when carbs aren’t available.
Where to find them: Meat, poultry, fish, cheese, milk, nuts, and legumes.
Why we need them: Fats are essential in cell, nerve tissue, and hormone production. Fats are also essential for absorbing fat-soluble vitamins like vitamins A, D, E, K, and carotenoids.
How they’re used: Fats are the most concentrated source of energy. If fats consumed aren’t burned as energy or used to build body tissues, they’re stored in the body’s fat cells for later use.
Where to find them: Unsaturated fats such as olive oil, avocado, nuts, fatty fish (like salmon), and canola oil.
Not All Calories are Created Equal
In terms of the energy they deliver, all calories are equal. However, the body uses each macronutrient differently. The right amount of calories from each source is very important to ensure the body can function properly.
Every person requires a different amount of calories per day.
How to Determine Your Daily Calorie Intake
STEP 1: Find Your Basic Metabolic Rate
Women: 655 + (4.35 x weight (lbs.)) + (4.7 x height (in.)) – (4.7 x age (yrs.))
Men: 66 + (6.23 x weight (lbs.)) + (12.7 x height (in.)) – (6.8 x age (yrs.))
STEP 2: Determine Your Activity Level
Sedentary (Little to no exercise): 1.2
Lightly Active (Light Exercise (1-3 days/week)): 1.375
Moderately Active (Moderate Exercise (3-5 days/week)): 1.55
Very Active (Hard Exercise (6-7days/week)): 1.725
Extra Active (Very Hard Exercise and Physical Job 7 days/week): 1.9
STEP 3: BMR x Activity Level = Calorie Intake
Number of calories one should consume daily to maintain current weight.
What about losing or gaining weight?
When choosing what to eat and drink, it’s important to get the right mix—enough nutrients, but not too many calories.
To maintain weight, calories in (what you consume) must equal calories out (what you burn on a daily basis through normal body functions and daily activity /exercise).
When you burn more calories than you consume, you lose weight. When you consume more calories than you burn, you gain weight. The general rule is consuming +/- 3,500 calories per week is equal to 1 lb. of body fat gained or lost.
Weight Control Comes Down To How Much Energy Your Body Uses
If we take in more energy than we use, the rest gets stored as fat. If we burn more energy than we consume, our body relies on energy stores (like fat) to make up the deficit. Basically, it’s all about balance.
Stay on Track!
Tracking calorie intake (and exercise habits) is a great way to determine whether your diet is properly balanced for your needs.
Keeping a handwritten journal or using web and mobile apps to track calorie intake and activity levels can help. Here are some of our favorites: MyFitnessPal, MyPlate Calorie Tracker, and Lose It!
Bessy! Ngayon alam mo na ang mga importanteng bagay tungkol sa calories. So let’s start getting fit and healthy na!
(Photo and info from Google Images; Greatist; Created by Lemonly)