What is Calorie Counting?

What Is A Calorie?

When we talk about eating or exercise, we generally talk about calories. Menus at restaurants will indicate the number of calories consumed in each meal. Treadmills display the number of calories consumed. Dieters monitor calories every day while others exclaim that calories don't really matter on weekends.

But what is an calorie in first place?

"The calorie is nothing more than a measurement, just like inches or kilowatts," says Lauri Wright who is an assistant professor of nutrition and dietetics of the University of North Florida and spokesperson for the Academy of Nutrition and Dietetics. "It just represents how much energy is contained in the food or how much energy is used by the body."

What's in a Calorie

When we talk about calories within our bodies and within our food, the issue is actually kilogramcalories, Wright claims.

A calorie, sometimes described as a small calorie, is the quantity of energy required to heat 1 gram water by 1-degree Celsius. There are 1,000 of these calories in a kilocalorie, or large calories. It will determine how much energy it takes to increase a kilogram of water by one degree Celsius. From a scientific perspective as we refer to "calorie" on nutrition labels or menus, and on calorie counters , they are actually quoting Kilocalories. (This article will use "calories" to refer to "kilocalories.")

Researchers can establish the amount of energy specific food or fuel contains by burning it in a device called bomb calorimeter. The heat generated by the reaction increases the temperature of water within the device. The amount of temperature change is a measure of the energy contained in the food according to Wright.

A bomb calorimeter. (Credit: MEDIAIMAG/Shutterstock)

Foods are packed with calories as carbohydrates, proteins and fats. Carbohydrates which include sugars, originate from fruits, vegetables, and grain products. Protein is in nuts, beans , meats, and legumes. And healthy fats come from plants, fruits, fat fish, and vegetables.

Proteins and carbs have at least 4 calories per gram. Meanwhile, fats are loaded with 9 calories per gram, Wright says. To generate energy the organism converts the nutrients into glucose. Simple sugar is the fuel for all processes within the body.about:blank

However, not every energy that comes from these nutrients is of the same caliber however. Our bodies were designed to utilize carbohydrates for energy as energy sources according to Wright. Carbs are comprised of many glucose molecules connected together in a way that can easily break into energy units that are able to be broken down into small units. Fats and proteins are converted to glucose. They are therefore less efficient in the body.

Wright describes the human body to a luxury car engine. A car that is of high-end quality is generally designed to run on top-quality fuel, which is made up of a higher amount of Octane. If you pour regular gasoline in the tank, the engine is still operating, but not as well. It's the same for our bodies -- the engine runs easily on carbohydrates however, it is not as smooth on proteins and even more so on fats.

This is the reason why Wright states that she and other nutritionists do not approve of keto-based diets. "Those ketones are alternate energy, so it's almost like putting leaded gasoline in your engine," Wright says.

These proteins and fats may also be utilized in the body, besides being source of energy, Wright says. Proteins, as such, are great for building muscle and antibodies that fight illnesses. Omega-3 fatty acids and monounsaturated fatty acids can assist your body in absorbing vitamins, and lower the risk of developing heart diseases and diabetes type 2 at the Mayo Clinic.

It is important to have your calories from a variety of sources. (Credit: Ekaterina Kondratova/Shutterstock)

Counting Calories

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The general dietary guidelines suggest that an average adult female consumes about 2,000 calories daily, and an adult man consumes about 2,500 calories, Wright says. Although these figures are an estimate of calories needed, requirements can vary between individuals she adds. The amount of energy your body needs dependent on several aspects, including your level of activity and age, height, and more.

If you consume more calories than you're capable of consume in a single day, your body will convert the energy you've spent into muscle (short-term storage) or fat tissues (long-term storage). In a sense, this is an attempt to defend yourself when you're not eating enough food to fuel your body. It will use the stored energy of the stores to supply fuel for. "The body once again is this amazing machine," Wright affirms.

Consuming too much energy can cause weight gain and health problems. One of the primary causes for overweight in the U.S., where obesity affects more than 93 million adults are the food items that have "empty calories." Soda is one of them, Wright says. It's not nutritionally healthy as it is loaded with calories. It is crucial to get the best for the buck she suggests. Foods that are rich in calories in addition to other nutrients such as minerals, vitamins proteins and fiber.

In the end, calories aren't the enemy, Wright says. People who try to shed weight get obsessed with the numbers; however it's true that it's best to consider calories in relation to the individual needs of your body she suggests.

No matter whether you're making a checklist of calories or not, it's just a matter of energy. Making the most out of your energy is up to you.