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Calories

May 30, 2019
Apr 22, 2020

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what are calories?

The calorie is a unit of energy.

Calorie

Amount of energy it would take to raise the temperature of 1 kg of water by one degree Celcius.

Everything we consume has a calorie count, a measure of how much energy the item stores in its chemical bonds.

Because energy is defined via work, the SI unit for energy is the same as the unit of work – the joule (J), named in honor of James Prescott Joule and his experiments on the mechanical equivalent of heat. In slightly more fundamental terms, 1 joule is equal to 1 newton metre and, in terms of SI base units.

Types of calories

  1. Calories (with capital C) - nutritional calories

  2. calories (with small c)

    1 Calorie = 1,000 calories
      = 4,184 Joules

1 Pound = 3,500 Calories
Calories IN/OUT effect
Calories IN == Calories out remain same
Calories IN > Calories out gain weight
Calories IN < Calories out loose weight

How many calories do I really need?

2000 for women and 2500 for men. Based on factorrs like

  • Average weight
  • Physical activity
  • Muscle mass

TDEE Total Daily Energy Expenditure

  • BMR Basal Metabolic Rate Calories your body needs just to keep you alive.
  • TEF Thermal Effect Of Food
  • PA Physical Activity

TDEE = BMR + TEF + PA

How do we calculate BMR?

Mifflin-St Jeor Equation

BMR = (10 * Weight[Kg]) + (6.25 * height[cms]) + (5 * age[years]) + S
S = 5 for men
S = -161 for women

Calories requirnment for functions

How to choose a diet for yourself?

There is not perfect diet for human. As metabolism depends on gut bacteria in our intestines.

https://genie.weizmann.ac.il/

Use a glucose measuring device

Apps to measure calorie intake

  • myFitnessPal
  • Lose it *