The word “calorie” comes from the Latin word “calorie”, which means “heat”. This refers to the heat released when food is burned in the body to produce energy.
A calorie is a measure of the amount of energy in food: one calorie corresponds to the amount of energy required to heat one gram of water by one degree Celsius. The amount of energy is calculated in kilocalories (abbreviation kcal). So a kcal is 1000 calories. It is comparable to the ratios between 1000 grams and 1 kilogram, or 1000 centimeters and 1 kilometer. But the terms calorie and kilocalorie are often used interchangeably.
When we say calorie, we actually mean one kilo of calorie in most cases. Take a cracker for example. The packaging states: 55 kcal per cracker. That's basically 55,000 calories. But because that's a lot of zeros, and kilo calorie (kcal) takes more effort to pronounce than just calorie, we use it interchangeably.
The back of foods always indicates how many calories they contain. Often stated in the number of kcal per 100 grams. Also when we talk about a personal energy need, i.e. how much energy someone needs in a day to function, move and perform daily tasks, we are talking about kcal. In addition to physical activity, your body burns calories simply by breathing, digesting, and even while you sleep. Even the process of digesting food requires energy, which is known as the thermic effect of food.
Energy intake and consumption: The number of calories you consume through food and drink must be in balance with the number of calories your body burns. If you consume more calories than you burn, your body will store the excess calories as fat, which can lead to weight gain. Conversely, if you consume fewer calories than you burn, your body will use fat stores for energy, which can lead to weight loss.
Calorie Density: Some foods have a higher calorie density than others. Foods with high calorie density contain many calories relative to their weight, while foods with low calorie density contain fewer calories per gram. Consuming foods with a lower calorie density, such as fruits and vegetables, can help promote satiety and reduce overall calorie intake.
Quality of calories: Not all calories are equal when it comes to nutritional value. It is important to aim for a balanced diet that contains sufficient nutrients such as proteins, fats, carbohydrates, vitamins and minerals, rather than just focusing on calories. Choosing nutritious options will help you feel more energetic and support your health.
Different macronutrients provide different amounts of calories per gram:
– Carbohydrates: 4 calories per gram
– Proteins: 4 calories per gram
– Fats: 9 calories per gram
– Alcohol: 7 calories per gram
The total number of calories a person needs daily varies depending on factors such as age, gender, weight, height, metabolism and activity level. A healthy balance between calorie intake and expenditure is essential for maintaining a healthy weight, optimal health and overall well-being.
Collin Plasschaert
Enforce Master Trainer
collin@enforce.nl
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