Calorie counting can be quite demanding and requires you to carefully track every bite of food and sip of fluid that goes into your mouth so you can estimate how many calories you eat per meal, per snack and per day. It can be a very useful tool to get a better understanding of what your calorie requirements are and what is the appropriate amount of calories to consume to lose, maintain or gain weight.
Calories
Calories represent the energy foods provide. Each gram of carbohydrates or protein gives 4 calories, each gram of fat gives 9 calories and each gram of alcohol gives 7 calories. The calories that are indicated on food labels correspond to kilocalories, or kcal, and one calorie represents the amount of energy required to raise the temperature of 1 g of water by 1 degree Celsius.
Calorie Counting
Almost every food and beverage contains calories, with the exception of water, black coffee and tea. Some foods, such as cheesecake, soft drinks, cheese, oil, nuts and chocolate, contain more calories, while others, such as non-starchy vegetables and fruits, contain less. To count your calories, use a journal in which you can write every food you eat throughout the day, along with the serving size you choose. Alternatively, you can use a spreadsheet or use an online food tracker. Using food labels or food data bases, estimate how many calories there is in each of the foods you eat. Adjust the calorie count depending on the serving size you eat, which may not be the same as the one listed on the label or in the food data base. Add up all of your calories to get your daily calorie intake.
Calories and Weight
Counting your calories can help you to either lose, maintain or gain weight, depending on your objective. If you eat exactly the same amount of calories that your body burns, you will maintain your weight. If you eat fewer calories than your body burns, you will lose weight and if you eat more calories than your body burns, you will gain weight. A pound of fat is the equivalent of 3,500 calories, so a daily calorie deficit of 500 to 1,000 calories is needed to result in a 1 to 2 lb. weight loss in a week.
Determining Your Calorie Target
Although there are a variety of calculations based on your age, weight, height and activity level to help you determine your appropriate calorie target, everybody has a different metabolism, making the accuracy of these calculations highly variable. Instead, count your calories for a week, making sure you weigh yourself at the beginning and at the end of the week, in the same clothes and at the same time of the day. Calculate your average calorie intake over the course of the week. If your weight has stayed the same, you have found the amount of calories your body requires to maintain your current weight. If your goal is to lose weight, cut your daily calorie intake by 500 to 1,000 calories to see results.
Member Comments