Article # 206. "Are you counting your calories?"

"Are you counting your calories?"

When people talk about the calories in food, what do they mean? A calorie is a unit of measurement — but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.

Are Calories Bad for You?

Calories aren't bad for you. Your body needs calories for energy. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain.

Most foods and drinks contain calories. Some foods, such as lettuce, contain few calories (1 cup of shredded lettuce has less than 10 calories). Other foods, like peanuts, contain a lot of calories (½ cup of peanuts has 427 calories).

You can find out how many calories are in a food by looking at the nutrition facts label. The label also will describe the components of the food — how many grams of carbohydrate, protein, and fat it contains.

Here's how many calories are in 1 gram of each:

carbohydrate — 4 calories

protein — 4 calories

fat — 9 calories

That means if you know how many grams of each one are in a food, you can calculate the total calories. You would multiply the number of grams by the number of calories in a gram of that food component. For example, if a serving of potato chips (about 20 chips) has 10 grams of fat, 90 calories are from fat. That's 10 grams x 9 calories per gram.

Some people watch their calories if they are trying to lose weight. Most kids don't need to do this, but all kids can benefit from eating a healthy, balanced diet that includes the right number of calories — not too many, not too few. 

But how do you know how many calories you need?

 Know your calorie intake by using this formula below..EER calculator (Estimated Energy Requirement per day)

Formulas and Tables

Heights (HT) are in meters, weights (WT) in kilograms.
Male 24 mos.: EER=( 89* WT- 100)+ 20
Female 24 mos.: EER=( 89* WT- 100)+ 20
Male 3- 8: EER= 88.5-( 61.9* AGE)+ PA*( 26.7* WT+ 903* HT)+ 20
Female 3- 8: EER= 135.3-( 30.8* AGE)+ PA*( 10* WT+ 934* HT)+ 20
Male 9- 18: EER= 88.5-( 61.9* AGE)+ PA*( 26.7* WT+ 903* HT)+ 25
Female 9- 18: EER= 135.3-( 30.8* AGE)+ PA*( 10* WT+ 934* HT)+ 25
Adult males: EER= 662-( 9.53* AGE)+ PA*( 15.91* WT+ 539.6* HT)
Adult females: EER= 354-( 6.91* AGE)+ PA*( 9.36* WT+ 726* HT)

Note:-

No Activity: PA Factor Men 1.0, Women 1.0 No physical activity. You sit at work all day then you come home and sit until it's time for bed.

Low Activity: PA Factor Men 1.11, Women 1.12 30-60 Minutes of light to moderate activity. You have to move around at work or you do tasks at home.

Moderate Activity: PA Factor Men 1.25, Women 1.27 More than 60 minutes of moderate activity. Your job requires you to be on the move for most of the day, very little sitting around.

High Activity: PA Factor Men 1.48, Women 1.45 More than 60 minutes of moderate activity plus you do 60 minutes of vigorous exercise.