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Calorie Needs: Calories Still Count
Posted on Wednesday, November 02 @ 09:17:31 MSK
Topic: Food & Nutrition | How many calories you need depends on various factors, including height, total body weight, ratio of fat to muscle, age, gender, genes and physical exercise.
What You Need
How much energy our bodies use daily depends upon three major factors:
- How Much Muscle We Have
This has the greatest influence on calorie needs since our muscles use energy 24 hours a day. This on-going energy (also known as your metabolism) accounts for the majority of our energy needs.
- How Much Total Weight We Carry Around
The heavier we are, even if the weight is extra body fat, the more energy our bodies need to move from point A to point B.
- How Far We Move Our Weight in a Day
People who are on their feet all day require more energy than people who spend most of their time sitting. Likewise, running burns more energy than walking for the same amount of time because running carries us farther. You might be surprised to learn that running two miles burns only slightly more calories than walking two miles because you cover the same
distance.
Calorie Sources
Our bodies extract energy from four sources in foods:
- Fat
- Carbohydrate
- Protein
- Alcohol
Fat receives so much attention because it is the quickest way to rack up the calories in your daily caloric intake. Compare the calorie values of these basic foods:
- 1 tablespoon vegetable oil (pure fat) -120 calories
- 1 tablespoon sugar (pure carbohydrate) - 45 calories
- 1 ounce very lean meat (protein and water) - 35 calories
- 1 ounce (2 tablespoons) 90-proof liquor (alcohol and water) - 75 calories
Many foods are combinations of fat, carbohydrate, protein and water. Being aware of these caloric breakdowns helps us understand why some foods are low in calories while others are high. For example, a food like cabbage, which is mostly water and a little carbohydrate, contributes only 20 calories per cup. On the other hand, a piece of apple pie that contains large amounts of fat and sugar, contributes about 400 calories.
Losing Weight
Every pound of stored body fat represents about 3500 calories. If everyday for a week you use 500 calories more than you take in, you'll use up one pound of fat (500 calories x 7 days = 3500 calories =1 pound body fat). Doubling your efforts to eat less and exercise more would create a 1,000 calorie deficit per day. That leads to two pounds of fat lost in a week. This may not sound like much, but if you think of it over the long haul, instead of next month's class reunion, one to two pounds a week could add up to 50 to 100 pounds less a year from
now.
What if I want to Gain Weight?
If you are among the frustrated minority who wish you weighed more, there is hope. Weight lifting to build up muscle is the healthiest way to increase your weight. Intentionally building up extra body fat is not a healthy strategy.
When building muscle, eating extra protein is not a major issue. Most people consume plenty of protein from grains, meat and dairy products. Instead, be sure to eat enough energy-providing foods, such as bread, cereal and fruits, to cover your energy needs. Adequate energy from carbohydrates and moderate amounts of fat allow your body to use the protein you eat to build muscle. Pay attention to your appetite and eat if you are hungry.
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