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The Complete Guide to Calories

THE COMPLETE GUIDE TO CALORIES 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. CHIPS THIS IS HOW MANY CALORIES ARE IN I gram OF EACH MACRONUTRIENT: Alcohol provides 7 calories per gram, but is not considered a macronutrient 4 cal/g 4 cal/g CARBOHYDRATE because we don't need it for survival. PROTEIN 9 cal/g FAT Protein 10-25% Fats 20-35% How Healthy Adults Should Consume Calories Carbohydrates 45-65% CARBS PROTEIN FATS Carbs are the body's main source of fuel and are easily used by the body for energy. Protein is essential for growth, tissue repair, immune function, preserving lean muscle, and producing essential hormones and enzymes. Fats are essential in cell, nerve tissue, and homone production. Fats are also essential for absorbing fat-soluble vitamins like vitamins A, D, E, K, and carotenoids. WHY WE NEED THEM Carbs break down into glucose, which is used for energy. They're 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. 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. The body uses protein for energy when carbs aren't available. HOW USED Grains, fruits, milk and yogurt. Meat, poultry, fish, cheese, milk, nuts, and legumes. Unsaturated fats such as olive oil, avocado, nuts, fatty fish (like salmon) and canola oil. WHERE TO FIND THEM Not All Calories CREATED EQUAL In terms of the energy they deliver, all calories are equal. However, are 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 O STEP 1 Find Your Basic Metabolic Rate Women: 655 + (4.35 x weight (Ibs.) +(4.7 x height (in.) –(4.7 x age (yrs.) Men: 66 + (6.23 x weight (bs.) + (12.7 xheight (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 (6-7 days/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 bum 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 weok is equal to 1 lb. of body fat gained or lost. WEIGHT CONTROL COMES DOWN TO H OW 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! Wednesday: Eggs + Tonst Apple 3 ups of coffee Club Wrap Almonds Tracking calorie intake (and exercise habits) is a great way to detemine 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: Fisk Tacos Chips t Salsa Lose It! MyFitnessPal MyPlate Calorie Tracker Greatiot SOURCES www.cdc.gow/nutrition/everyone/basics/carbs.html | warw.cdc.gow/nutrition/everyona/basics/protein.html | www.cdc.gow/healthyweight/calories/index.html | www.mckinley.a www.cdc.gow/nutrition/everyone/basics/fat/index.html | | www.choosemyplate.gowweight-management-calories/calories/empty-calories.html lemon ly

The Complete Guide to Calories

shared by Lemonly on Sep 26
How much do you really know about the calorie? Do you know how to determine your daily calorie intake? How many calories are in a gram of fat? Too many questions?! Have no fear, our latest infographic...




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