This is not post of the week just yet, it is just a little tease :)
Here's just a brief explanation of what calories are, how to calorie count aaaand an easy way to calculate your energy needs for the day!
The
411 on CALORIES
What are calories?
A simple way to measure energy in food and the energy released in the body.
Where do they come from?
1
gram of
Protein
provides 4 calories
Carbohydrate
provides 4 calories
Fat
provides 9 calories
Although
not a nutrient, each gram of alcohol
contains 7 calories (that's crazy, right??)
Nutrients
that do not provide calories: water, minerals and vitamins.
Let’s do the math!
A
sweet and salty nut granola bar contains 4 grams of protein, 19 grams of carbohydrate,
9 grams of fat:
4
grams protein X 4 calories/gram = 16 calories
19
grams carbohydrate X 4 calories/gram = 76 calories +
9
grams fat X 9 calories/gram = 81 calories
__________________________
Total
calories 173 calories
How are foods categorized?
Most
foods are made up of more than one nutrient;
however they are classified by their
predominant nutrient. An example of this is bread, although it is known as
a carbohydrate food, it also contains protein and fat, therefore not all of its
calories come from carbohydrate.
Good strategies to keep track of
calories!
Phone Apps:
each phone has different Apps, some even free! My Fitness Pal is one.
Food journal:
In a small notebook write down everything you eat.
Include:
Include:
- Everything you eat and drink. Don’t forget that many beverages have calories!
- Amounts and portion sizes
- Different types of preparations (baked, fried, grilled, sautéed, stir-fry)
- Dressing in salads (olive oil included)
- Sugar/ creamer in beverages.
Determining
Calorie Needs
Factors
that influence caloric needs:
- Age - Your calorie needs are the highest at the age of 25 declining 2% every 10 years.
- Weight/Height - Bigger bodies need more energy to sustain muscle and bones than smaller ones.
- Gender - Men have about 10-20 percent more muscle than women. Muscle burns more calories than fat explaining why men generally have higher caloric needs than women.
- Activity Level - Being active burns calories. When one burns more calories than they eat, it results in weight loss.
- Genes - The number of calories your body needs to function is inherited from your family.
Steps for estimating your energy
needs to MAINTAIN weight:
1-
Estimate Basal Metabolic Rate (minimum
number of calories body needs to maintain basic functions)
- Women: __________(current weight in
pounds) X 10 = Basal Metabolic Rate
-
Men: ___________(current weight in
pounds) X 11 = Basal Metabolic Rate
2-
Determine activity factor
-
Very
Light (sitting or standing, driving, lab work, reading,
typing) – 1.2
-
Light
(house cleaning, caring for children, light exercise- walking for less than 2
miles) – 1.3
-
Moderate
(Heavy house work, cycling, very little sitting) – 1.4
-
Heavy
(Heavy manual labor, playing sports) – 1.5
*Even
if one works out a couple of times a week but spends the majority of the day
sitting down (studying, office work) then your activity factor will still fall
under very light or light.
3-
Multiply Basal Metabolic Rate by
activity factor
Let’s do the math!
150 pound female - full time student, does not
work or play sports.
150
X 10 = 1500 (Basal Metabolic Rate)
1500
X 1.2 = 1800 (Total Calorie needs)
To lose weight…
Cut
daily calorie intake by 500 to lose 1 pound per week.
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