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"What Is A Calorie?"

By Chris Hill

What is a calorie? This is so misunderstood. If you do not know what a calorie is, it will be very difficult to lose weight.

So let's define it: A calorie is simply a unit of energy. Yes, when you are eating a piece of fruit containing 100 calories, you are consuming 100 units of energy. If you eat two slices of pizza containing 1200 calories, you are consuming 1200 units of energy.

So, let's say on a given day you consumed 3200 calories, or units of energy, and through your daily activities and exercise (and you better be exercising!) you burned 2700 calories. That will leave you with an excess of 500 calories. Agreed? Good!

FACT: Energy cannot be created nor destroyed; it can only be transformed from one form to another.

Knowing this, what do you think happens to the excess 500 calories that you consumed for that day? It is plain and simple, People; it gets stored as fuel for later or most of the time fat.

FACT: One pound of fat is made up approximately 3500 calories.

Knowing this, if you consume an excess 500 calories every day for an entire week, what did you just do? You just gained a pound of fat! (500 calories per day x 7 days = 3500 calories per week = 1 pound of fat per week)

Are you getting the idea yet? Let me break it down in more of a long term scenario. Let's say you, on average, are in a calorie excess of 100 calories per day, which is an extremely easy thing to do. Over the course of a year that amounts to an excess of 36,500 calories! Divide that 36,500 excess by 3500 calories contained in each pound of fat, and you just gained 10 pounds of fat, simply by going over your recommended calorie allotment 100 calories per day.

That is how sensitive the human body is! 100 calories a day - that's 10 ounces of soda, an apple, or a serving of low fat yogurt. That is how simple it is to gain fat. And it does not matter where the excess 100 calories come from; they can come from any of the macronutrients (proteins, carbohydrates, and fats).

FACT: Once you go over your calorie allotment for the day, those excess calories will be stored as fat!

What are carbohydrates? Carbohydrates are caloric nutrients containing four calories per gram. They are the body's #1 source of energy, especially during exercise. They also help regulate digestion and utilization of proteins and fats.

What are proteins? Protein, like carbohydrates, is a caloric nutrient containing approximately four calories per gram. Besides water, protein is the most plentiful substance in the body. Proteins are the "building blocks" of the body. They help build and repair tissues of the body. They provide energy, and are involved in preservation of the immune system. However, eating too much protein does have its drawbacks. Consuming more than 30% your total caloric intake from protein forces the kidneys to overwork. It also depletes calcium levels in the body and contributes to fluid imbalance or dehydration.

What is fat? Fat is a caloric nutrient containing nine calories per gram, as opposed to carbohydrates and proteins which yield only four. Fats are a major source of energy, especially for aerobic activity. Fat helps protect the body and helps keep organs in place. It is the major insulator of the body. It helps transport vitamins A, D, E and K.

Overeating any of these macronutrients will result in weight gain. They all play a huge role in human body functions, which is why they are called MACROnutrients. (Macro meaning large, of large importance to the body.) You need them all, and a good place to start is 55% of food coming from carbohydrates, 30% coming from protein, and 15% coming from fat.

Lets break down a daily plan if all we know is your weight. For example if you weigh 150 pounds and are looking to lose weight. First we must establish a base line of calories to begin with and make adjustments from there. Lets start with protein.

To find Protein Intake:
Multiply .7 grams per pound x your body weight.
150 lbs x .7 =105 grams of protein per day
105 grams x 4 calories per gram = 420 calories per day from protein.

Carbohydrate Intake
150 lbs x 1.25 = 187.5 grams of carbohydrates per day
187.5 grams of carbohydrates per day = 750 calories per day from
carbohydrates.

Fat Intake
To find fat calories add 420 +750 = 1170 calories divided by .85 =
1376 calories. Then subtract 1170 from 1376 = 206 calories from fat
206 divided by 9 = 23 grams of fat per day.

Total calories = 1376 per day.

This is a simple method to get you started in determining how many calories your body needs. You would make adjustments depending upon activity level, body composition, and many other factors. But this is a great place to start.

Understanding calories is the first steps in establishing a healthy diet. You are on your way!

About the Author:

Chris Hill is a NSCA certified personal trainer. He is the owner of Personally Fit by Chris Hill Inc. His website is www.personallyfitbychrishill.com