What are Calories?

Specifically, a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water 1 degree Celsius (1.8 degrees Fahrenheit). The number of calories in a food is a measure of how much potential energy that food will provide for your body.

Amount of Calories?

1 gram of protein has 4 calories
1 gram of carbohydrate has 4 calories
1 gram of fat has 9 calories

If you know how many carbohydrates, fats and proteins are in any given food, you know how many calories, or how much energy, that food contains.

How are calories used?

Our bodies 'burn' the calories in food through a metabolic processes, by which enzymes breakdown the carbohydrates into glucose and other sugars, the fats into glycerol and fatty acids and the proteins into amino acids. These molecules are then transported through the bloodstream to the cells, where they are either absorbed for immediate use or sent on to the final stage of metabolism in which they are reacted with oxygen to release their stored energy.

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How many calories do you need?

The number of calories you require to function during the normal course of a day differs from person to person. Your height, weight, age, sex, and level of activity all play an important part in determining this number. The minimum amount of calories you need to function when your body is at rest is referred to as your Basal Metabolic Rate (BMR) or your Resting Metabolic Rate (RMR). To determine your BMR please refer to the following equations:

Adult Male:

• BMR = 66 + ( 6.23 x body weight in lbs. ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
• BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Adult Female:

• BMR = 665 + ( 4.35 x body weight in lbs. ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
• BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Remember now that your BMR is the amount of calories you require when your body is at rest. The amount of calories you require when performing physical activity, such as exercising, will be different.

Use your BMR to determine your daily caloric needs to maintain your current weight at the specified level of activity:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I want to lose weight / I want to add weight.

If you wish to lose weight then a reduction in your caloric intake by 3500 calories per week (500 calories per day) will result in the loss of one pound (minimum) in body weight. Conversely, an increase in your caloric intake by 3500 calories per week will add one pound (mimimum) to your current body weight. Your metabolic rate will play a part in how you respond to this increase/decrease in calories. For both actions, it is recommended that this reduction or increase be combined with physical activity so that it is achieved in a healthy manner.