What is the Meaning of Calorie? The technical definition for calorie, according to exercise physiologists Thomas Baechle and Roger Earle, is "the amount of heat required to raise the temperature of water 1 degree Celsius." While a calorie is essentially a measure of heat, it is also an indication of how much energy a particular food supplies. All foods that contain protein, carbohydrates or fat have caloric value and can give your body the energy it needs to support its daily activities Daily Caloric Needs Your body needs a certain amount of calories each day to perform all of its basic functions. If your body does not receive enough calories through food, your organs will no longer have the fuel they need to perform activities such as respiration, digestion and the beating of the heart. The more physical activity you get each day, the more calories you will need. You can plug a number of individual and genetic factors into an online calculator to determine your exact caloric needs. Calories and Weight Change If your body receives more calories than it expends through physical activity and performing its basic vital functions, it will store them for later use, generally in the form of fat. You will gain about 1 lb. of fat for every 3,500 extra calories you consume that go unused. Similarly, you will lose about 1 lb. of fat for every 3,500 calories you expend beyond what you take in through food. Fat Calories Fat contains 9 calories per 1 gram. Your body needs to receive about 20 to 35 percent of its total calories from fat to help produce hormones, protect organs, provide energy and store vitamins. Most of your fat should be unsaturated, and you should restrict saturated fat to less than 7 percent of your total calories. Trans fat should represent no more than 1 percent of your total calories. Carbohydrate Calories Carbohydrate contains 4 calories per 1 gram, and this nutrient should account for 45 to 65 percent of your total caloric intake. Carbohydrates provide energy and replace depleted glycogen in the muscles and liver. The majority of your carbohydrate intake should come from complex carbohydrates, such as beans and whole grains, which prevent sudden, drastic rises in blood sugar levels. You should also strive to consume about 80 to 120 calories from fiber, a specific type of carbohydrate that promotes digestive health. Sugar should account for less than 100 to 150 of your carbohydrate calories. Protein Calories Like carbohydrate, protein contains 4 calories per 1 gram. Protein is the most variable nutrient and should account for anywhere between 10 and 35 percent of your total calories. If you are an athlete or get a high level of physical activity each day, you will need more protein to help restore damaged cellular tissue. Most Americans over the age of 4 get plenty of protein, however, and nutrition labels generally do not include daily values for this nutrient.
Posted on: Mon, 09 Sep 2013 14:46:26 +0000
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