All the talk about calories may have you wondering why they are so important.
Better yet, what exactly are calories, and how do they work?
Wherever you stand in your knowledge of calories, you’ll learn more here.
Photo: Getty Images
Your cells then capture and use this unleashed energy to fuel normal bodily functions necessary for survival.
To measure the energy extracted and used from food and drinks, we use a unit called a calorie.
In other words, a calorie is simply a standard unit for measuring energy.
Here’s a little scientific background you may be unaware of.
After all, it is easier to say thatone medium bananacontains 105 kcal than 105,000 cal.
But, in common, nonscientific usage, we use “calories” to mean “kilocalories.”
So, we say that banana has 105 calories.
Depending on the number of sugar molecules they contain, carbohydrates can be classified as either simple or complex.
Simple carbs are also present in whole fruits.
But because whole fruit is packed with dietary fiber, the sugars are broken down more slowly.
Complex carbs found in unrefined whole grains, legumes and vegetables are also broken down more slowlyproviding longer-lasting energy.
For every gram of carbohydrate consumed, 4 kcal of energy are produced.
They can also be broken down and used as a source of energy.
Therefore, fats are the body’s main long-term energy storage molecules.
In fact, when excess calories are consumed, they get stored in adipose (fat) tissue.
One gram of dietary fat contains 9 kcal of energymaking fat the highest energy-yielding macronutrient.
Foodsrich in nutritious dietary fatinclude butter, eggs, fatty fish, avocado, oil, nuts and seeds.
This means that protein is rarely used as an energy source.
to reserve protein for its primary functions, carbohydrates and fats are used as fuel first.
Therefore, consuming adequate amounts of carbohydrates and fats is crucial to spare protein from being converted into energy.
How Many Calories Do You Need?
To determine your individualized caloric needs, it is important to consider the following factors.
These basic functions include respiration, circulation, cell production, protein synthesis, nutrient processing and ion transport.
The minimum number of calories needed to fuel these activities is referred to as your basal metabolic rate.
Therefore, caloric needs are unique for every individual.
Exercise
Another important component of energy expenditure is exercise.
Caloric needs vary depending on the key in, duration, frequency and intensity of physical activity.
Individuals with higher amounts of muscle mass tend to burn calories more quickly.
On the other hand, those who are physically inactive and have less muscle mass burn calories slower.
Therefore, strength training exercises can help to increase the rate at which calories are burned.
Other Factors to Consider
The ever-changing stages of life also influence your caloric needs.
During pregnancy, more energy is required to support the growth and development of an unborn baby.
However, the opposite may be true as we age.
Therefore, maintaining adequate muscle mass is important as you get older.
Specific medical conditions can also increase or decrease caloric requirements.
Your gut microbiome may also influence the number of calories you extract from food.
What Do Calories in Food Mean?
Certain foods may have the same number of calories, but not all sources of calories are created equal.
According to theAmerican Heart Association, these foods are often high in saturated fat, added sugars and sodium.
These foods provide essential nutritional components for good health.
What’s the Link Between Calories and Body Weight?
Although there are several factors to consider for weight management, caloric intake plays a significant role.
However, if you wish to lose or gain weight, here is what you should keep in mind.
By eating fewer calories, your body taps into its fat reserves for energy.
As a result, fat is the primary fuel source burned and weight loss occurs.
However, losing weight is not always this simple.
It is also crucial to prioritizehigh-calorie foods that are also high in nutrientsto ensure your weight gain is healthful.
The first step to counting calories is determining how many calories you need daily.
Calories play a critical role in fueling the many metabolic reactions in the body that keep you alive.
You may find it helpful to keep track of the energy you consume by counting calories.
However, assessing food quality and overall dietary patterns is just as beneficial for managing dietary intake.
Frequently Asked Questions
A calorie deficit shows up when you consume fewer calories than you burn.
TheDietary Guidelinesrecommend that adults aged 19 to 59 consume 1,600 to 3,000 calories daily.
According to theAHA, foods containing empty calories have very few nutrients and a high number of calories.
to lose weight, a calorie deficit is required.
A general rule of thumb is to reduce your caloric intake by 500 calories daily.
However, losing weight is not always this simple.
Therefore, a calorie deficit is only one of the things to consider when wanting to lose weight.
