In the context of nutrition and fitness, we often hear the term calories, a unit used by athletes to regulate the amount of food needed to either lose or gain weight.

In this article, we will shed light on the concept of calories and their importance in the world of nutrition, including how to calculate the calories your body needs to reach your ideal weight.   

What are calories in the context of nutrition?

In the body, calories are the unit of measurement of energy, which is the amount of energy that the body obtains from digesting food, and the greater the value of the food in calories, the more energy it provides to the body, and the amount of calories the body gets from one food to another varies according to the main components that make up this food, these components are carbohydrates, fats and protein; Where it contains. 1 gram of protein contains 4 calories:

• 1 gram of protein contains 4 calories.
• 1 gram of carbohydrates contains 4 calories.
• 1 gram of fat contains 9 calories.

  The importance of calorie counting for good health

Calorie counting is an investment in our long-term health because it is very important in maintaining a good diet and an ideal weight, and among the benefits of calorie counting:

• Weight management: Whether you want to maintain your current weight by eating in proportion to your daily needs, or if you want to lose weight or even gain weight, calorie counting can help you manage your weight. 
• Improve your athletic performance: By counting calories, you can determine the right amount of food for you to provide you with the energy you need to perform daily exercises and activities.
• Promote overall health and disease prevention: Calorie counting helps you build healthy eating habits that improve your physical and mental health, reduce the risk of many obesity-related diseases, such as diabetes, heart disease, atherosclerosis, some cancers, and reduce your chances of developing mood disorders

How many calories does my body need per day?

An individual’s daily calorie requirement varies depending on several factors, the most important of which are

• Gender: Men consume more calories per day than women.
• Weight: The higher the weight, the more calories burned per day.
• Age: As you age, the amount of calories your body needs decreases.  
• Level of physical and mental activity: The more active you are throughout the day, the more energy your body needs.

Certain health conditions, such as the degree of thyroid activity or having certain chronic diseases.

How to calculate the calories your body needs 

After recognizing the importance of calorie counting and how the body’s need for calories varies from one individual to another, here are some of the most important and most common methods of calorie counting:

• Calorie calculators: There are many online calculators to help you with this, all you have to do is enter some of your data, such as your weight, height, age, and daily activity level.
• Phone applications: Today, after the rapid technological advances, there are many free or paid applications that help you calculate calories, track your calorie consumption, and provide some advice on the right diet for you.
• Some mathematical formulas: Some scientists have developed formulas that are used to calculate calories, but they are rather complicated, so many people do not prefer this method.
• Consulting a nutritionist: This method is the best, as it will be able to help you calculate the calories you need on a daily basis, while providing you with the right diet for your goal of reaching your ideal weight.

Now that we have familiarized ourselves with the recommended methods of calorie counting, what steps are needed to either gain or lose weight?

What are the calories for healthy weight gain?

To gain weight in a healthy way, you need to increase your calorie intake throughout the day, and it is recommended to increase between 250-500 calories per day, and one of the ways that may help you is to eat snacks between meals, and you can also include high-calorie foods in your diet such as nuts and healthy fats, in addition to drinking high-calorie drinks such as milk and juices and shakes.

Now, how many calories to lose weight without risk?

For healthy weight loss, you need to reduce your calorie intake by 300-500 calories throughout the day, and some of the ways that can help you do this are

• Reduce the size of your meals: Eating 3-5 moderately sized meals a day is one of the most important steps in losing weight.
• Increase low-calorie foods: Making sure you eat these foods, including vegetables, fruits, and lean protein, will help you get leaner.
• Drink more water: Water promotes satiety and helps the body get rid of subcutaneous water retention.
• Exercise: Exercise increases the body’s consumption of calories, which helps to get rid of excess fat, and the most important of these exercises are strength training and high-intensity cardio exercises.

Frequently asked questions about calories and how to calculate them:

How do I know how many calories I need per day?

With online calorie calculators, all you have to do is enter some of your data, such as your weight, height, age, and daily activity level.

What is the definition of a calorie?

A calorie is a unit of energy, the amount of energy your body gets from digesting food.

How many calories do I need per day?

An individual’s daily calorie requirement varies depending on several factors, the most important of which are: gender, weight, age, and level of physical and mental activity.

How do I know how many calories I need to lose weight?

For healthy weight loss, you need to reduce your calorie intake by 300-500 calories throughout the day.

How many calories do I need to lose 1 kilo per day?

A kilo is equivalent to about 7000 calories.

Which sport burns the most fat?

Strength training and high-intensity cardio.

Does slow walking burn fat?

Yes, walking helps raise your metabolism and burn calories. 

Sources

Healthline

NHS