Calories
Calories
WHAT IS A CALORIE?
The calorie is a measure of energy in our bodies and in the food we eat. The definition of a large
calorie (the kind that is in food) is the amount of energy required to raise the temperature of 1
kilogram of water 1 degree Celsius.
HOW MANY CALORIES SHOULD BE CONSUMED AND WHY?
The body needs a certain amount of energy to perform the basic functions to keep a person
alive. This is called the Basal Metabolic Rate. Or the amount of calories one should consume to
keep functioning if they did not participate in physical activity.
However, most people are not completely sedentary. Physical activity will require more calories
for energy than the Base Rate because a person needs the fuel for energy to move. For
athletes, this number gets even higher because of the high physical demands. The general
average recommendation for calorie consumption is 2,000 for women and 2,500 for men per
day. This is the amount that food labels are based off of. If a person consumes less calories
than they burn, they will lose weight. If they consume more than they burn, they will gain
weight as those calories will be stored in the body.
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Calories
To get more specific, the U.S. Department of Health and Human Services (HHS) and the U.S.
Department of Agriculture (USDA) have provided these dietary guidelines for Americans based
on age, gender and activity level.
The table shows the estimated amounts of calories needed to maintain balance for various
gender and age groups at three different levels of physical activity.
Physical Activity Level*
Child
Female**
Male
Age
Sedentary
Moderately Active
Active
2-3
1,000-1,200
1,000-1,400
1,000-1,400
4-8
1,200-1,400
1,400-1,600
1,400-1,800
9-13
1,400-1,600
1,600-2,000
1,800-2,200
14-18
1,800
2,000
2,400
19-30
1,800-2,000
2,000-2,200
2,400
31-50
1,800
2,000
2,200
51+
1,600
1,800
2,000-2,200
4-8
1,200-1,400
1,400-1,600
1,600-2,000
9-13
1,600-2,000
1,800-2,200
2,000-2,600
14-18
2,000-2,400
2,400-2,800
2,800-3,200
19-30
2,400-2,600
2,600-2,800
3,000
31-50
2,200-2,400
2,400-2,600
2,800-3,000
51+
2,000-2,200
2,200-2,400
2,400-2,800
*Sedentary means a lifestyle that includes only the light physical activity associated with typical day-today life. Moderately active means a lifestyle that includes physical activity equivalent to walking about
1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with
typical day-to-day life. Active means a lifestyle that includes physical activity equivalent to walking more
than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with
typical day-to-day life.
**Estimates for females do not include women who are pregnant or breastfeeding.
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Calories
CALORIE DIFFERENCES IN DIFFERENT TYPES OF FOODS:
Some foods require more energy to be digested, so they leave less leftover calories to be used
in activity. These foods are usually high in fiber. Other foods leave more leftover calories to be
burned off. This is why you need to exercise more after eating chips than if you were to eat an
equal caloric amount of celery in order to remain the same weight. Some foods may have equal
calorie counts, but contain or lack certain vitamins or minerals that are beneficial to health.
Foods like processed snacks are often referred to as “empty calories” because they provide
little nutritional value. They simply add to the calorie count and are often harder to burn off
from physical activity.
FOOD GROUPS:

Carbohydrates contain 4 calories per gram

Proteins contain 4 calories per gram

Fats contain 9 calories per gram

Alcohol contains 7 calories per gram
Examples: A slice of bread contains about 78 calories; 52 for an apple; 272 for a regular slice of
pizza.
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Calories
WHAT HAPPENS TO THE CALORIES IN FOOD WHEN CONSUMED?

Approximately 10% of the calories stored in a piece of food is used for digestion

Approximately 20% is used for physical activity

Approximately 70% is used for basic functions of the body (organ function, etc.)
Calories & Weight Loss
Did you know that one snack-sized bag of potato chips has about the same number of calories
as an apple and one cup of strawberries and one cup of carrots with low-calorie dip?
When trying to lose weight, one of the important points to consider is eating fewer calories
than you did previously. But this doesn’t mean that you necessarily have to eat less, just
smarter. Filling up on healthier alternatives can satisfy your hunger while still monitoring your
caloric intake. Consider some of these healthy options with 100 calories or less next time you’re
hungry for a snack:
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
2 cups raspberries

1 cup blueberries

1 medium-sized apple

1 hard-boiled egg

6 ounces fat-free yogurt

1 handful roasted peanuts

5 pita chips with 2 tablespoons hummus