A calorie is a unit of measurement that expresses the amount of energy contained in a food. Calories provide your body with energy for everything from running a marathon to forming a thought. There are three nutrient sources of calories for the body: carbohydrates, proteins and fats. Using the formula 60-20-20 is an easy way to remember how much of each nutrient you should eat every day.
Considerations
Every person has different calorie requirements. The average adult male needs 2,400 to 3,000 calories per day and the average adult female needs 1,800 to 2,400 calories per day, depending on age and activity level. However, the recommended amount of nutrients does not vary. Nutrients are essential for your health and should be eaten in recommended amounts to provide your body with the vitamins and minerals it needs to stay healthy.
Carbohydrates
Carbohydrates contain 4 calories per gram and are your body's main source of energy. Plant-based foods, including legumes, grains, vegetables and fruit, are major sources of carbohydrates. Forty-five to 65 percent of your daily calories should come from carbohydrates. Instead of eating processed foods such as white bread or cakes, focus on natural carbohydrates such as beans, fruits and whole grains. Many carbohydrates, such as whole grains, are also good sources of dietary fiber, which prevent colon cancer.
Protein
Like carbohydrates, protein contains four calories per gram. Protein is made of amino acids, which our body needs to build DNA, enzymes, lean muscle tissue and other structures. Meat, poultry and fish contain large amounts of protein, but plant-based foods such as nuts, beans and legumes also contain protein. Eat seafood twice a week and always try to eat lean or low-fat meat. Ten to 35 percent of your daily calories should come from protein.
Fat
Fat provides 9 calories per gram and is necessary for a variety of bodily functions, including absorbing vitamins, cushioning organs and maintaining cell membranes. Fat also gives taste and consistency to food. Dairy products, oils, salad dressing and meats contain fat, but not all fats are created equal. There are three main types of fat: saturated, unsaturated and trans fat. Saturated and trans fat have been linked to health problems such as obesity and heart disease. Butter, cream, processed and fried foods contain saturated and/or trans fat. Eat foods that contain unsaturated fat, such as olive oil or avocados. Twenty to 35 percent of your daily calorie intake should consist of fat.
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