Calories

Calories is one important energy needed in your body. This can be gained by eating right food. Here, let us know everything about Calories.

What is Calories?

A calorie is a unit of measurement used to quantify the amount of energy in food and beverages. It represents the energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. In nutrition, calories are used to describe the energy content of foods and the amount of energy the body obtains from consuming those foods. The term “calorie” is commonly used interchangeably with “kilocalorie” (kcal), where 1 kcal is equal to 1000 calories. When discussing food and nutrition, the term “calorie” typically refers to kilocalories. The energy content of different foods is often listed in kilocalories on nutrition labels.

How to calculate Calories?

To calculate the number of calories in food, you can use the following formula:

Calories = Grams of Carbohydrates×4+Grams of Protein×4+Grams of Fat×9

Grams of Carbohydrates, Protein, and Fat are the respective amounts of each macronutrient in the food.

Here’s an example calculation Calories:

Let’s say you have a food item with the following macronutrient composition per serving:

• Carbohydrates: 25 grams
• Protein: 10 grams
• Fat: 15 grams

Using the formula:

• Calories=25×4+10×4+15×9
• Calories=100+40+135
• Calories=275

So, this food item contains 275 calories per serving.

List of Food That Contains Calories

Here’s a list of various foods categorized into vegetarian and non-vegetarian options along with their approximate calorie counts per serving:

Vegetarian Options:

1. Brown Rice:
   • Calories: Approximately 216 calories per cooked cup.
   • Serving Size: 1 cup (195 grams).
2. Quinoa:
   • Calories: Approximately 222 calories per cooked cup.
   • Serving Size: 1 cup (185 grams).
3. Black Beans:
   • Calories: Approximately 227 calories per cooked cup.
   • Serving Size: 1 cup (172 grams).
4. Chickpeas (Garbanzo Beans):
   • Calories: Approximately 269 calories per cooked cup.
   • Serving Size: 1 cup (164 grams).
5. Avocado:
   • Calories: Approximately 234 calories per whole fruit.
   • Serving Size: 1 avocado (200 grams).
6. Tofu:
   • Calories: Approximately 188 calories per 1/2 cup (126 grams).
   • Serving Size: 1/2 cup (126 grams).
7. Almonds:
   • Calories: Approximately 207 calories per 1/4 cup (35 grams).
   • Serving Size: 1/4 cup (35 grams).
8. Spinach:
   • Calories: Approximately 7 calories per cup (30 grams).
   • Serving Size: 1 cup (30 grams).

Non-Vegetarian Options:

1. Chicken Breast:
   • Calories: Approximately 231 calories per 4 ounces (112 grams).
   • Serving Size: 4 ounces (112 grams).
2. Salmon:
   • Calories: Approximately 233 calories per 4 ounces (113 grams).
   • Serving Size: 4 ounces (113 grams).
3. Lean Ground Beef (95% lean):
   • Calories: Approximately 160 calories per 4 ounces (112 grams).
   • Serving Size: 4 ounces (112 grams).
4. Turkey Breast:
   • Calories: Approximately 153 calories per 4 ounces (112 grams).
   • Serving Size: 4 ounces (112 grams).
5. Eggs:
   • Calories: Approximately 72 calories per large egg.
   • Serving Size: 1 large egg.
6. Shrimp:
   • Calories: Approximately 84 calories per 3 ounces (85 grams).
   • Serving Size: 3 ounces (85 grams).
7. Tuna:
   • Calories: Approximately 179 calories per 3 ounces (85 grams) canned in water.
   • Serving Size: 3 ounces (85 grams) canned in water.

These calorie counts are approximate and can vary based on factors such as cooking methods and specific brands/products. It’s important to consider portion sizes and individual nutritional needs when planning meals.

How Many Calories Do You Need Each Day?

Understanding your daily calorie needs is essential for maintaining a healthy weight and meeting your nutritional requirements. Calories are units of energy that our bodies need to function properly, and the number of calories you need each day depends on factors such as age, gender, weight, height, activity level, and overall health goals. Let’s explore how to calculate your daily calorie needs and provide examples to help you understand how to apply this knowledge to your lifestyle.

Calculating Basal Metabolic Rate (BMR):

Your basal metabolic rate (BMR) represents the number of calories your body needs to maintain basic physiological functions such as breathing, circulation, and cell production while at rest. Several formulas, such as the Harris-Benedict equation or the Mifflin-St Jeor equation, can estimate your BMR based on factors like age, gender, weight, and height.

Example: Let’s calculate the BMR for a 30-year-old woman who weighs 150 pounds and is 5 feet 6 inches tall using the Mifflin-St Jeor equation:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

1. Convert weight from pounds to kilograms: 150 pounds ÷ 2.2046 = 68 kg
2. Convert height from feet and inches to centimeters:
   • (5 feet × 12 inches/foot + 6 inches) × 2.54 = 167.64 cm
3. Plug the values into the equation:
   • BMR = (10 × 68) + (6.25 × 167.64) – (5 × 30) – 161
   • BMR ≈ 1,537 calories per day

Adjusting for Activity Level:

Once you have calculated your BMR, you need to adjust it based on your activity level using the Harris-Benedict equation or similar formulas. This adjustment accounts for calories burned through physical activity and exercise.

Let’s continue with the example of the 30-year-old woman with a BMR of 1,537 calories per day. Suppose she has a sedentary lifestyle (little to no exercise). We would multiply her BMR by an activity factor of 1.2:

• Daily Calorie Needs = BMR × Activity Factor
• Daily Calorie Needs = 1,537 × 1.2
• Daily Calorie Needs ≈ 1,844 calories per day

Accounting for Weight Goals:

If you want to lose, maintain, or gain weight, you’ll need to adjust your daily calorie intake accordingly. Generally, a deficit of 500 to 1,000 calories per day leads to a weight loss of about 1 to 2 pounds per week, while a surplus of 500 to 1,000 calories per day leads to weight gain at a similar rate.

Understanding your daily calorie needs is crucial for achieving and maintaining a healthy weight. By calculating your basal metabolic rate, adjusting for activity level, and considering your weight goals, you can determine the appropriate number of calories to consume each day. Remember to focus on consuming nutrient-dense foods to meet your nutritional needs and support overall health and well-being.

Calorie Sample Meal Plans

These sample meal plans provide balanced options for vegetarians and non-vegetarians and are approximately 1200-1400 calories, suitable for weight maintenance or slight deficit, depending on individual needs. Adjust portions or add snacks as necessary to meet your specific calorie goals.

Sample Meal Plan 1: Vegetarian

Sample Meal Plan 2: Non-Vegetarian

Health Issues Related To Calory Deficiency

Here’s a list of health issues associated with calorie deficiency, along with explanations on how to detect and manage them:

1. Weight Loss:
   • Explanation: Calorie deficiency can lead to unintended weight loss, which occurs when the body does not receive enough energy to maintain its current weight.
   • Detection: Monitoring changes in body weight over time, unintended weight loss of more than 5% within a month, reduced appetite, and changes in energy levels.
   • Management: Increase calorie intake through nutrient-dense foods, such as lean proteins, healthy fats, whole grains, and fruits and vegetables. Consult with a healthcare professional or registered dietitian for personalized dietary advice.
2. Fatigue and Weakness:
   • Explanation: Inadequate calorie intake can result in fatigue and weakness as the body lacks the energy required for daily activities and bodily functions.
   • Detection: Persistent feelings of tiredness, weakness, lethargy, difficulty concentrating, and reduced physical performance.
   • Management: Ensure adequate calorie intake by consuming a balanced diet rich in carbohydrates, proteins, and fats. Prioritize rest and relaxation, and consider incorporating stress-reduction techniques such as meditation or yoga.
3. Nutrient Deficiencies:
   • Explanation: Calorie deficiency often correlates with inadequate intake of essential vitamins and minerals, leading to nutrient deficiencies.
   • Detection: Symptoms associated with specific nutrient deficiencies, such as brittle hair and nails (biotin deficiency), anemia (iron deficiency), night blindness (vitamin A deficiency), or impaired wound healing (vitamin C deficiency).
   • Management: Consume a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and dairy or dairy alternatives. Consider taking a multivitamin or specific supplements under the guidance of a healthcare professional.
4. Impaired Immune Function:
   • Explanation: Calorie deficiency can compromise the immune system, making individuals more susceptible to infections and illnesses.
   • Detection: Frequent colds, flu, or infections, prolonged recovery from illnesses, and impaired wound healing.
   • Management: Prioritize adequate nutrition to support immune function, including sufficient calorie intake, along with a balanced diet rich in vitamins A, C, D, and E, as well as zinc and selenium. Incorporate immune-boosting foods such as citrus fruits, berries, leafy greens, nuts, seeds, and lean proteins.
5. Hormonal Imbalances:
   • Explanation: Calorie deficiency can disrupt hormone production and regulation, leading to irregular menstrual cycles, reproductive issues, and metabolic disturbances.
   • Detection: Irregular menstrual cycles, amenorrhea (absence of menstruation), changes in libido, mood swings, and changes in body temperature regulation.
   • Management: Ensure adequate calorie intake to support hormonal balance and overall health. Focus on consuming nutrient-dense foods and consider consulting with a healthcare professional or registered dietitian for personalized guidance.
6. Muscle Loss and Weakness:
   • Explanation: Inadequate calorie intake can lead to muscle loss and weakness, as the body may break down muscle tissue for energy in the absence of sufficient fuel.
   • Detection: Reduced muscle mass, weakness, decreased physical strength and endurance, and difficulty performing daily activities.
   • Management: Consume adequate calories and protein to support muscle maintenance and repair. Engage in regular resistance training exercises to preserve muscle mass and strength. Consult with a fitness professional for personalized exercise recommendations.
7. Bone Health Complications:
   • Explanation: Calorie deficiency can compromise bone health, increasing the risk of osteoporosis and fractures due to inadequate intake of calcium, vitamin D, and other essential nutrients.
   • Detection: Bone pain, increased susceptibility to fractures, decreased bone density, and height loss.
   • Management: Ensure sufficient intake of calcium and vitamin D through foods such as dairy products, leafy greens, fortified foods, and sunlight exposure. Engage in weight-bearing exercises and resistance training to promote bone health. Consider consulting with a healthcare professional for bone density testing and personalized recommendations.

It’s important to note that if you suspect you’re experiencing calorie deficiency or any related health issues, it’s crucial to consult with a healthcare professional, such as a registered dietitian or physician, for proper evaluation, diagnosis, and personalized management plan