Do you know how many calories you need to consume per day? Since we get energy from food, it's important to know how many calories you need to get in a day to get enough energy.
A myth
One of the most commonly used phrases when it comes to calories and nutrition is "a calorie is a calorie," which, to be honest, we find a bit misleading. Deadline calorie is a measure of energy. Technically, it is the amount of energy required to raise one gram of water by one degree Celsius.
How do they work?
However, over time, calories began to be associated not only with energy, but also with human biology. In terms of actual energy, all calories are equal in a closed system. But when we look at what happens to a calorie after we consume it, we start to see some differences depending on the source of the calorie.
Nutrient density
So when considering calories, it's important to consider not only total energy, but also daily nutrient requirements. Health care providers often recommend that clients look not only at the total amount, but also at the quality of nutrients, an approach called nutrient density.
Nutrient density - is a concept that encourages getting as much as possible from the total daily calorie intake and trying to meet the needs of not only energy, but also vitamins, minerals and other nutrients and biological substances.
How many calories do you need?
Different people have different caloric needs, so an individualized approach should be taken to best meet individual needs. Energy requirements are determined by factors such as exercise, recovery, illness and metabolism, which can affect individual caloric intake.
Careful monitoring of daily calorie nutrient density can identify nutrient deficiencies, and in such cases, the diet can be supplemented with nutritional supplements.
Physical activity
The intensity and duration of physical exercise and training can also have a significant impact on overall caloric needs. Many active individuals underestimate the amount of extra calories and extra nutrients they need for their activities.
For many reasons, people respond differently to different combinations of calorie sources, so it's best to consult with a professional to get a personalized calorie prescription.
What influences calorie intake?
Everyone's daily calorie needs are different, so it can be difficult to determine a magic number. In general, men need more calories than women.
Active people need more than those who work at a desk job. Younger people need more than older people, whose metabolism slows down as they age.
Factors:
- Gender
- Height
- Weight
- Age
- Activity level
- Medicines are used
How to determine daily calories?
Depending on what your goals are, here are some healthy ways you can gain or lose weight.
To gain weight
If your goal is to gain weight, don't just focus on eating more. Make sure you gain weight in a healthy way.
Choose foods that are high in calories, such as protein-rich meats, whole grains, and healthy fats.
You should also consider eating more often and looking for ways to add extra calories to each meal. For example, add nuts or seeds to yogurt, oatmeal or cereal.
Remember to include more liquid calories, which will keep you from feeling too full until your next meal. Choose high-calorie beverages such as whole milk, cream, 100 % fruit juices, smoothies, and high-calorie nutrition shakes.
To lose weight
If you try lose weight, it can be tempting to drastically cut calories to reach your goals.
But proceed with caution. If you eat less than 1,200 calories a day, it will be difficult to get all the nutrients you need to stay healthy.
Also, extreme calorie restriction can backfire.
If you're on a very low-calorie diet, it can affect your metabolism, warns Zumpano. Your body can go into a savings mode, which can slow down the burning of calories, making it harder to lose weight.
A better choice? Get extra exercise to burn more calories.
Then you won't have to cut calories as much, so you can eat a more balanced diet and get all the nutrients you need.
Are all calories equal?
You may have heard of "empty calories". They can be found in processed foods, which usually contain added sugars, trans fats, unnecessary amounts of fat and calories.
While these foods may give you a burst of energy, processed foods usually don't have much fibrous materials, minerals and vitamins. These empty calories won't fill you up, leading to food cravings. You may even feel tired or exhausted.
Instead, focus on eating a well-balanced diet rich in fruits and vegetables, lean meats, whole grains, nuts and seeds.
Empty calorie foods are usually designed to make you crave them and consume them frequently and in large quantities, which further leads to excess calories and poor nutrition.
Whether you're trying to lose, gain, or maintain weight, the key is figuring out how many calories will help you reach your goal.
If you're not sure how many calories you need to consume each day, don't hesitate to consult a nutritionist. It can take into account factors such as your age, gender, medications, lifestyle, weight history, family history and activity level and provide information on how to adjust your diet and exercise.
It's important to understand how many calories you consume compared to how many calories your body needs. Although where those calories come from is also important.
For example, consuming 200 calories from 28g of soda is metabolized differently than 200 calories from 28g of nuts, says Zumpano. "You get vitamins, minerals, fiber, protein, and healthy fats from nuts, and you don't get any nutritional benefits from lemonade."
If you are not sure which vitamins or other supplements the most appropriate at the moment, take the test "Your Day" and find out personal recommendation!
