[3 min. read]

Calories are units of energy that your body needs to function properly. When we consume food and drinks, our bodies break down the nutrients in them to release energy. This energy is measured in calories (cal or kcal).

Sources of Calories

Three primary elements contribute to your calorie intake: carbohydrates, proteins, fats. These elements provide the body with energy and play an essential role in bodily functioning. However, it's worth noting that certain elements like water, fiber, vitamins, and minerals do not contain any calories, yet they are vital for maintaining overall health.

1. Carbohydrates (4 kcal per gram): Carbs consist of long and short chains of sugar molecules and are one of the primary sources of calories. They are found in foods like bread, pasta, rice, potatoes, fruits, and vegetables. Carbohydrates provide quick energy for the body and are an important fuel source. Simple carbs like sugar, however, should be limited.

2. Proteins (4 kcal per gram): Proteins also contribute to calorie intake. They are found in foods like meat, poultry, fish, beans, lentils, dairy products, and tofu. Proteins are essential for building and repairing tissues, supporting muscle growth, and various bodily functions.

3. Fats (9 kcal per gram): Fats are a concentrated source of calories. They can be found in foods like oils, butter, nuts, seeds, avocados, and fatty meats. While fats have more calories per gram compared to carbs and proteins, they are necessary for providing energy, absorbing vitamins, and protecting organs.

While alcohol is also a source of calories (providing 6 kcal per gram), it is not included in the list of elements with nutritional value. It is found in beverages like beer, wine, and spirits. Alcohol provides calories without much nutritional value, and excessive consumption can contribute to weight gain and other health issues.

Calorie Balance

The key to managing a healthy weight is by achieving a balance between the calories you consume and the calories you burn through physical activity. If you consume more calories than your body needs for energy, the excess calories will be stored as body fat, potentially leading to weight gain. On the other hand, if you consume fewer calories than your body needs, your body will tap into your fat reserves leading to weight loss.

Healthy Calorie Intake

The number of calories needed varies for each individual based on factors like age, gender, weight, height, activity level, and overall health goals. It's important to maintain a balanced diet that includes a variety of nutrient-dense foods to support overall health and well-being. Use the calorie intake calculator provided on this page to get an estimation of the amount of calories you need per day based on your personal information and activity level.

Reading Food Labels

Food labels provide information about the calorie content of packaged foods. They often list the number of calories per serving, helping you make informed choices about portion sizes and overall calorie intake. On a food label you may find terms like calories, kcal, cal,... but in the end these terms are used interchangeably. As you check food labels you will notice that carbohydrates, proteins, and fats contribute to the amount of calories in the food. Key insights:

• Foods high in fat tend to be high in calories as 1 gram of fat is 9 kcal.
• The lower grams of carbs, proteins, and fats in food, the lower the amount of calories you will consume.
• Water in food adds to the weight of the food but is not mentioned on the food label as it doesn't contain any calories.

You don't have to obsessively count your calories, but becoming aware of your daily calorie needs and comparing them to the calorie content of the foods you consume can be enlightening. By checking food labels, you'll gain the power to make informed choices and gradually replace high-calorie foods with lower-calorie alternatives. Reading a food label is a straightforward process that empowers you to take control of your nutrition.

Conclusion

Remember, while calories are important, they are not the sole determinant of a healthy diet. It's essential to focus on the quality of the calories consumed, including obtaining a balance of macronutrients (carbs, proteins, and fats) and micronutrients (vitamins and minerals) from a variety of whole foods. By understanding what calories are and their sources, you can make informed decisions about your diet and work towards a healthy and balanced lifestyle.