You are one of the 5 million people searching for calories related information.
Yes, you heard right. All over the world over 5 million people every month search for information related to calories.
There are two reasons why such huge number of people are searching for calorie related information all over the world. Either these people are very much health conscious or going through Overweight or Obese or High BMI.
Studies show that most people look for calorie related information when they are already gained weight or when they are on the edge to gain weight.
It’s important to know the number of calories you need to eat to be healthy, disease free and live a happy life.
Do you know how many calories you and your family need to consume each day? You will find this information in below sections. First up all let’s see the exact meaning of Calorie and then its requirement -
A Calorie is defined as a unit of energy supplied by food and drink. All sources of food like carbohydrates, fats and proteins contain calories. Calories are needed to provide energy so the body functions properly. The number of calories in a food depends on the amount of energy the food provides.
Calories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. That’s the key to a healthy weight. We measure the amount of energy contained in an item of food in calories, just as we measure the weight of that item of food in kilograms.
The number of calories a person needs depends on age, gender and activity level.
For example - A physically active male, aged 22 years, requires considerably more calories than a sedentary woman in her 70s.
Calorie presence in food 1 gram of Fat = 9 calories 1 gram of Alcohol = 7 calories 1 gram of Protein = 4 calories 1 gram of Carbohydrates = 4 calories
The term calorie is commonly used shorthand for "kilocalorie".
On food packets you will find this written as kcal. Kilojoules (kJ) are the metric measurement of calories, and you'll see both kJ and kcal on nutrition labels. 4.2kJ is equivalent to approximately 1kcal.
Many people wonder if it matters where their calories come from. At its most basic, if we eat exactly the number of calories that we burn and if we're only talking about weight, the answer is no -- a calorie is a calorie.
A protein calorie is no different from a fat calorie -- they are simply units of energy. As long as you burn what you eat, you will maintain your weight; and as long as you burn more than you eat, you'll lose weight. A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk may use up about 100 calories.
If you’re trying to reduce weight, it’s a good idea to eat less and be more active. Eating less is important when you're trying to lose weight, even if you already have a balanced diet.
You can check whether you’re a healthy weight or overweight by using BMI calculator.
What is Calorie imbalance and how you gain weight
In general one of the prime reason for high BMI (overweight or Obesity) is a calorie imbalance. Calorie imbalance is nothing but consuming more calories through food and drink and spending (or utilizing) lesser calories.
Generally most of us consume more calories than we spend and this is the primary reason for calorie imbalance and hence weight gain and resulting in high body mass index (BMI)
In very simple terms, our weight depends on 3 factors - The number of calories we consume - How many of them get utilized and - How many of those calories get stored
But each of these factors is depended on a combination of genes and environment (food and physical). Both can affect our weight (such as how fast we burn calories) as well as our behavior (For example - the type of food we eat).
Calories that didn’t get utilized will start accumulating in our body and over a period of time they get stored as fat resulting in overweight or obese in other words (High BMI).
Signs of fat storage in women - Breasts, waist, hips, and buttocks. This is reason why women start looking bulky and shapeless.
Signs of fat storage in men- Chest, abdomen, and buttocks. Most of the men develop a belly, big arms, big highs etc.
People come across 3 Situations while consuming calories
Healthy weight (Normal weight) - Maintaining your weight
Your caloric consuming status
Your weight/Health status
You are eating roughly the same number of calories that your body is using. Your weight will remain Healthy weight or Normal weight.
A person knows how many calories need to be consumed and how much need to burn to stay healthy and fit and live a happy life.
Gaining weight - High BMI (Body Mass Index). Called as Overweight or Obese
You are eating more calories than your body is using. You will store these extra calories as fat and you'll gain weight also called as overweight and most probably obesity. High BMI is nothing but overweight or obesity.
Overweight - People consume more calories and burn off less during their normal daily activity or during exercise are more likely to be overweight.
You are eating fewer calories than you are using. Your body is pulling from its fat storage cells for energy, so your weight is decreasing and this is how you will reduce your weight over a period of time.
People consume less calories and burn off more during normal daily activity or during exercise are more likely to be underweight.
How to find calorie balance
To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity.
If there are some days where we put in more energy than we use, then there should also be days where the opposite is true, so that overall the energy in and energy used remain balanced.
Weight gain occurs when we regularly put more energy into our bodies than we use. Over time, that excess energy is stored by the body as fat.
Research shows that most adults eat and drink more than they need, and think that they are more physically active than they are.
Watch Video - Finding a Balance" providing expert perspectives on caloric or "energy" balance and personal stories of how individuals have made changes in their lives to achieve this balance
How Many Calories Needed Each Day by Men and Women
How many calories do you need, each day, depends on 3 things:
• Your Age • Your Gender • How active you are?
Below table will give you an idea of how much calories you or your family need.
Not Active This type of behavior (life style) doesn’t include any sort of physical activity, only light activity needed for daily life are done like cooking, working at computer terminal or desk job, reading, watching television, driving and so on.
Somewhat active people does physical activity equal to brisk walking for 1 ½ to 3 miles (about 30-40 minutes) each day. Plus, does light activity needed for daily life.
People who are very active do physical activity equal to brisk walking for more than 3 miles each day (more than 40 minutes). Plus, does light activity needed for daily life.
The amount of calories needed differs by age based on the level of regular physical activity. That’s why the tables give a range of calories for some age groups. • For children, more calories are needed at older ages. • For adults, fewer calories are needed at older ages.
Source - U.S Department of Health & Human Services
How to read food label for calories and for other nutritional values
Knowing the calorie content of foods can be a useful tool when it comes to achieving or maintaining a healthy weight. It can help us to keep track of the amount of energy we are eating and drinking, and ensure we're not consuming too much.
The calorie content of many foods is stated on the packaging in the nutrition label, which you will often find on the back or side of the packaging. This information will appear under the "Energy" heading. The calorie content is often given in kcals, which is short for "kilocalories", and also in kJ, which is short for "kilojoules". A "kilocalorie" is another word for what is commonly called a "calorie", so 1,000 calories will be written as 1,000kcals.
Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2. The label will usually tell you how many calories are contained in 100 grams or 100 millilitres of the food or drink, so you can compare the calorie content of different products. Many labels will also state the number of calories in "one portion" of the food. But remember that the manufacturer’s idea of "one portion" may not be the same as yours, so there could be more calories in the portion you serve yourself.
You can use the calorie information to assess how a particular food fits into your daily calorie intake. As a guide, the average mans needs 2,500kcal (10,500kJ) to maintain his weight, and the average woman needs 2,000kcal (8,400kJ).
Healthy move - keep in mind that it takes approximately 3,500 calories below your calorie needs to lose a pound of body fat.1 To lose about 1 to 2 pounds per week, you'll need to reduce your caloric intake by 500-1000 calories per day.
1 - Start with the serving information at the top of the label. This will tell you the size of a single serving and the total number of servings per container (package).
2 - Next, check total calories per serving. Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.
The next section of information on a nutrition label is about the amounts of specific nutrients in the product.
3 - Limit these nutrients. AHA recommends limiting these nutrients: Based on a 2,000 calorie diet, no more than 11-13 grams of saturated fat, as little trans fat as possible, and no more than 1,500 mg of sodium.
4 - Get enough of these nutrients. Make sure you get enough of beneficial nutrients such as: dietary fiber, protein, calcium, iron, vitamins and other nutrients you need every day.
5 - Quick guide to % Daily Value. The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV - 5 percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV - 20 percent or more.
How to read food label for calories and for other nutritional values
Here are more tips for getting as much health information as possible from the Nutrition Facts label: • Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. You can check your calorie requirement levels in above section.
• When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat.
Healthy Move - Weight gain happens 1 pound or 1 kg at a time and over a period of time a person becomes overweight or obese. Overweight and obese doesn’t happen overnight or in a week, SO DOES WEIGHT REDUCTION. - www.aboutbmi.com
How to reduce your weight by burning calories
The amount of calories people use by doing a certain physical activity varies, depending on a range of factors, including size and age. The more vigorously you do an activity, the more calories you will use. For example, fast walking will use more calories than walking at a moderate pace.
If you’re gaining weight, it usually means you’ve been regularly eating and drinking more calories than you've been using through normal bodily functions and physical activity.
To reduce weight, you have to tip that balance in the other direction. You must start to use more energy than you consume, and do this over a sustained period of time.
You can do this by making healthy changes to your diet so that you eat and drink fewer calories. The best approach is to combine these changes with increased physical activity.
Healthy Move - It takes approximately 3,500 calories below your calorie needs to lose a pound of body fat. To lose 1 to 2 pounds a week, the caloric intake must be reduced by 500-1000 calories per day.
How much physical activity do I need?
When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:
To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time.
However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It's possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.
Recommended Physical Activity Levels • 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
• Increasing the intensity or the amount of time that you are physically active can have even greater health benefits and may be needed to control body weight.
• Encourage children and teenagers to be physically active for at least 60 minutes each day, or almost every day.
The bottom line is… each person's body is unique and may have different caloric needs. A healthy lifestyle requires balance, in the foods you eat, in the beverages you consume, in the way you carry out your daily activities, and in the amount of physical activity or exercise you include in your daily routine.
While counting calories is not necessary, it may help you in the beginning to gain an awareness of your eating habits as you strive to achieve energy balance. The ultimate test of balance is whether or not you are gaining, maintaining, or losing weight.
If you want to track your food consumption, your physical activity and lot more then visit at Supertracker Here you can create your own profile and keep track of it till you achieve your goal.
How many calories are burned in typical activities?
To reduce weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.
The following table shows calories used in common physical activities at both moderate and vigorous levels.
Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4.
Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation - it's probably moderately intense.
Examples include- • Walking briskly (a 15-minute mile). • Light yard work (raking/bagging leaves or using a lawn mower). • Light snow shoveling. • Actively playing with children. • Biking at a casual pace.
Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense.
Examples include- • Jogging/running. • Swimming laps. • Rollerblading/inline skating at a brisk pace. • Cross-country skiing. • Most competitive sports (football, basketball, or soccer). • Jumping rope.