Calories in food
give youthe amount of energy the protein, carbohydrate, nutrients and fat can fuel your body. When
you intake food, your body turns food into fuel, burning it to produce calories
(energy).
How many calories should you
take per day? How to count the number of calories in
foods? It depends on your
fitness goal as well as your weight, metabolism, and
fitness program. If you're at a desirable body weight and have
plenty of energy, your calories in food intake is right on. If you're gaining weight and
feel tired most of the time, you may want to count your
intake of calories in food and make
adjustment. Try keeping track of everything you eat and drink for one week and add up the
calories you ingest per day. If your goal is to loose weight, your net calories
in food (see table
below) must be less than the number of calories required to maintenance your current
weight (maintenance level).
To find your maintenance level and
the number of calories
in foods, follow
the steps below.
Step 1
Convert your weight from kilograms to pounds
by multiplying it by 2.21. e.g. 86kilos x 2.21 = 190.06
Step 2
Multiply your weight in pounds by 15. This
gives you your maintenance level. e.g. 190 x 15 = 2850
Step 3
Write down the total calories
in food you consume each
day, as well as the total number of calories you burn. e.g. Calories consumed =
3200 Calories burned = 600
Step 4
Finally, subtract calories burned from
calories consumes. That number is your net calories for the day. In order to loose weight,
the net number must be below the maintenance level number.
e.g. 3200 - 600 = 2600
If you want to whittle your waistline without
turning your life upside down, plan to loose about one kilo a week. To achieve that you
need to create a weekly 3500 number of calories in foods deficit, either by dieting, burning more
calories, or a combination of both. Don't eat fewer than 1200 calories a day;
that's the minimum you need to get your nutrients and keep your metabolism
humming. Try the
easy way: Cutting back by 200 to 300 number
of calories in foodsper day and increasing your
daily activity, so you can burn 200 to 300 more calories.
What is your desirable weight? Being overweight or underweight is defined by
the National Health and Medical Research Council (CHMRC) in terms of weight for height,
according to the Body Mass Index (BMI). To determine your BMI, simply use the following
formula and analyze your results below.
BMI = weight (in kilograms) divided by
height-squared (where height is measured in meters). A simple example is that a man
weights 90 kg and is 2.00m tall. His BMI is 90 divided by two-squared = 90/4 = 22.5.
In Australia,
according to the NHMRC, the newest classifications are:
How does nutrients relate to calories in food?
Some types of nutrients have more calories
than others. When you eat foods with protein, every gram of protein gives you four
calories. Same deal with carbohydrates: when you eat foods with carbohydrates, your
body burns the food as fuel and gives you four calories for every gram of carbohydrate.
And fat gets its reputation for being fattening because when your body burns it, you end
up with nine calories for every gram of fat! That's more than twice the amount!
The other essential nutrient - water
Water is crucial, especially for people who
exercise. It helps cool your body, carry nutrients to your cells and carry waste to your
kidneys. Dehydration can seriously impair your workouts, causing dizziness and headaches
among other things. Experts recommend drinking 240ml -280 ml of fluid before exercise, at
least 120ml every 15 to 20 minutes while you're working out, and then at least 710 ml
afterwards.
Where the fat is stored in your
body can indicate the risk to health
Where the fat is stored on the body relates to the risk to
health. Carrying fat around the middle of the body, giving the body an
apple shape,
is a greater risk to your health than carrying it around the bottom and thighs, which
gives a pear shape.
Measuring your waist gives a rough guide
to whether you need to lose some weight. The at-risk waist measurement is 102 cm (40
inches) for men and 88cm (35 inches) for women. If you are under 150 cm (4'11 ft) tall, a
smaller measurement will apply.
A Harvard study has found that
Low-carbohydrate dieters who ate an extra 300 calories in food a day lost just as much
weight as those who ate fewer calories but more carbs.
If you ingest 3,500 extra number of calories in
foods one day (or over
the course of several weeks or months), your body will convert the excess energy to body
fat and save it for a rainy day. To lose 1 pound of fat, therefore, you have to burn off
the 3,500 excess calories. You can do that either by exercising or by restricting your
calories intake.
The USDA estimates that the average man, 5 feet 10 inches
tall and weighing 174 pounds, needs 2,900 calories per day (assuming light to
moderate activity). The average woman, 5 feet 4 inches tall and weighing 138 pounds, needs
2,200 calories.
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