Calories are units of energy. But how does an understanding of calories help with weight control and weight loss?
What are calories, why do we need them, and can a better understanding of calories help us maintain a healthier weight throughout our lives?
The physics of calories The term calorie has been in use since the early 19th century, when it was used to define the amount of heat required to raise the temperature of a kilogram of water from 0 degrees to 1 degree Celsius. Scientists measured that as one kilocalorie, which is where the shortening ‘kcal’ comes in. In fact, a standard calorie is made up of 1,000 small calories, or gram calories.
How many calories should you eat every day?The Dietary Guidelines for Americans recommend women should take in around 1,600 to 2,000 calories a day, and men should take in around 2,000 to 3,000 calories a day. The less active you are, the fewer calories you’ll need. But, as the guidelines point out, the total number of calories a person needs every day can vary. It may depend on age, weight, sex, how much physical activity you do, and whether you’re pregnant or breastfeeding.
Healthy foods that are high in calories include avocados , quinoa , nuts , olive oil , and, in moderation, dark chocolate , according to the USDA Nutrition Database . “There is a link between calories and weight loss,” says Kimberly Snodgrass, a registered nutritionist, and spokesperson for the Academy of Nutrition and Dietetics . “If you are trying to lose weight, it is important to monitor your calorie intake. One pound is equivalent to 3,500 calories. So, for example, if you want to lose about a pound a week, you’ll want to cut 500 calories a day from your dietary intake,” she says.
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