Calories provide energy to keep your body functioning, but what exactly are they, and how many do you actually need? Calories are mentioned almost everywhere—from food labels and restaurant menus to recipe blogs, and food tracking apps. Now you might be wondering, how important are calories? Or maybe, you know what calories are in general, but you don’t know how much you should eat in a day. Well, here you will learn more about calories, regardless of where you are in your understanding.
In this article, you will better understand what a calorie is, how to calculate your personal caloric intake, how calories relate to body weight, and the fundamentals of calorie counting.
Calories are units of energy that come from the food and drinks we consume. Our bodies use this energy for essential functions like breathing, digestion, and maintaining body temperature. Every activity, from walking to intense exercise, burns calories.
Some foods may have the same calorie count, but not all calorie sources are equal. When evaluating a food’s calories, it’s also essential to consider its overall nutrient content.
A calorie-dense food or beverage has a high number of calories per serving, though some may provide little nutritional value. Examples of calorie-dense but nutrient-poor foods include pastries, cakes, candy, sugary drinks, fried foods, and highly processed meats.
On the other hand, nutrient-dense foods are rich in vitamins, minerals, fiber, and phytochemicals, often with fewer calories. Examples include fruits, vegetables, whole grains, legumes, nuts, seeds, dairy products, fish, and unprocessed lean meat. These foods supply essential nutrients for overall health.
Note: The key to a well-balanced diet is selecting nutrient-dense foods while limiting calorie-dense, nutrient-poor options, all within your daily calorie needs.
The current Dietary Guidelines for Americans state that an active male typically needs up to 3,000 kcal per day, while an active female requires around 2,400 kcal. Carbohydrates should account for 45–65% of total calories, lipids for 20%–35%, and protein for 10%–35%.
Your body needs a minimum number of calories to perform vital metabolic functions that sustain life. These functions include breathing, blood circulation, cell production, protein synthesis, nutrient processing, and ion transport. The minimum energy required for these processes is known as the basal metabolic rate (BMR).
According to the National Library of Medicine, BMR makes up about 60% to 70% of the body’s total energy use. Several factors affect BMR, including age, height, weight, body size, body composition, temperature, climate, sex, and hormone levels. As a result, each person’s caloric needs are different.
Another key factor in energy expenditure is exercise. Your calorie needs depend on the kind of exercise you do, how long, how often, and how intense it is. For those who exercise regularly, energy intake must be enough to sustain and support muscle mass.
People with more muscle mass tend to burn calories faster, while those who are less active and have less muscle mass burn them more slowly. Strength training can help boost the rate at which calories are burned.
Your calorie requirements are also influenced by the ever-changing phases of life.
Tracking your calorie intake can help you assess whether you are meeting or exceeding your recommended daily needs. The first step in counting calories is figuring out your daily calorie needs. You can estimate this using the DRI calculator or the Healthline calorie counter based on the Mifflin-St Jeor equation. It makes use of population statistics in addition to other elements that influence your caloric requirements, such as lean body mass, genetics, and medications.
After determining your daily calorie needs, you can start tracking your intake by checking the Nutrition Facts label or looking up food calories in the USDA database. Many people use calorie-tracking apps to monitor their intake, but keeping a detailed food journal or consulting a registered dietitian are also effective methods.
While calorie counting can be a useful tool, it may not be suitable for those at risk of or recovering from disordered eating. Instead of focusing solely on tracking calories, prioritizing food quality and overall eating habits is more beneficial.
Cutting calories without taking into account the items you eat isn’t a sustainable approach to losing weight, even though it can result in effective weight loss. These five methods may help support weight loss and reduce calorie intake.
“Refined carbs” refer to grains that have had their bran and germ removed, such as white bread, pasta, crackers, white rice, sugar, and other sweeteners.
These refined grains are usually low in fiber, which plays a key role in weight loss by reducing appetite and promoting fullness.
Protein plays a crucial role in weight loss. It can help reduce cravings, promote fullness, and decrease hunger and appetite.
Beyond supporting weight loss, research suggests that a high-protein diet may also help prevent weight regain and preserve muscle mass.
Another helpful change is reducing your intake of sugar-sweetened beverages like sodas, fruit juices, chocolate milk, and other drinks with added sugar.
Since your brain doesn’t process liquid calories the same way as solid food, these drinks have less impact on hunger and fullness.
Drinking more water is a simple way to support your health. Proper hydration is linked to better brain function, weight management, and a lower risk of kidney stones.
Additionally, drinking water before meals may help reduce hunger and lead to lower calorie intake.
Your daily calorie needs depend on whether you want to maintain, lose, or gain weight. Key factors include your sex, age, height, current weight, activity level, and metabolic health.
Tracking your calorie intake can be useful, but focusing on food quality and overall dietary patterns is just as important for managing your diet.
