A chocolate chip cookie normally has between 150 and 200 calories, whereas a slice of cheese pizza has between 200 and 300 calories.
The 400–600 calories in a serving of butter chicken can be increased by the 200–300 calories in that delectable butter naan.
‘Calories’ has become a very important notion in our lives in recent years. Many of us check the calorie count before a meal, which frequently results in guilt feelings afterward.
Controlling calorie intake is essential for people trying to lose weight; on the other hand, increasing consumption is necessary for individuals who want to gain weight. However, have you ever thought about the daily caloric requirements of the average Indian?
The role of calories
“The heat or energy that comes from the food we eat is measured in calories. All voluntary activities like eating, walking, and playing as well as all involuntary organ processes depend on them, according to Dr. Karthigai Selvi A, head of clinical nutrition and dietetics at Bengaluru’s Gleneagles BGS Hospital, who speaks with The Ultimate News.
The expert clarifies that all human tissues, cells, and organs require energy or calories. Without enough energy, cells perish and organs such as the heart and lungs cease to operate.
The calorific value of macronutrients is as follows:
- 1 gram of carbohydrates contains 4 kcal (kilocalories)
- 1 gram of protein contains 4 kcal
- 1 gram of fat contains 9 kcal
It is critical to realize that one gram of water may be heated by one degree Celsius using one calorie, also sometimes referred to as a little calorie.
In contrast, 1,000 little calories make up one kilocalorie, sometimes known as a large calorie. In common parlance, the phrase “calories” in food usually refers to kilocalories.
Therefore, despite their relationship, the two are not the same: 1,000 calories are in one kilogram. aside from nutrition, where they can be used equally.
How many calories do you need?
The chief dietician of Manipal Hospital in Bengaluru, Pavithra N Raj, states that an individual’s calorie needs are typically determined by their degree of activity.
“A sedentary woman may need around 1,400 to 1,600 kcal, and a sedentary man may need 1,800 to 2,000 kcal,” according to her.
Furthermore, according to Dr. Karthigai Selvi A, variables including height, body weight, form, and general health should be taken into account.
According to the doctor, “The energy requirement of an adult man (65 kg) and woman (55 kg) with a sedentary work nature requires 32 kilocalories per kilogram of body weight (2,080 kilocalories) and 30 kilocalories per kilogram of body weight (1,650 kilocalories), respectively.”
Dr Karthigai also shares the per-day calorie requirements of children from 0 months to 18 years:
- 0-6 months: 90 kilocalories/kg
- 7–12 months: 80 kilocalories/kg
- 1-3 years: 83 kilocalories/kg
- 4-6 years: 74 kilocalories/kg
- 7-9 years: 67 kilocalories/kg
- 10-12 years: 64 kilocalories/kg for boys and 57 kilocalories/kg for girls
- 13-15 years: 57 kilocalories/kg for boys and 49 kilocalories/kg for girls
- 16-18 years: 52 kilocalories/kg for boys and 45 kilocalories/kg for girls
Calorie intake as per weight goal
According to the experts, you can maintain your weight without gaining or losing it if your energy expenditure and calorie intake are equivalent.
In the meanwhile, if your calorie intake exceeds your energy expenditure, you may gain weight. You can determine how many calories you need to gain weight by multiplying your body weight by thirty. You can also determine how much protein, carbs, vitamins, and minerals you need.
To reduce weight, however, you can eat less and exercise more.
The required dietary intake should be reduced by 500 calories for women (about 20 calories per kg/day) and 500–1,000 calories for males (about 25 calories per kg/day) in order to lose weight.
Managing calories
Making sensible meal choices is the first step towards efficiently controlling calorie consumption, according to Pavithra N Raj. Compared to foods high in fiber, those high in simple sugars are typically higher in calories. Making the correct dietary choices is essential to keeping your calorie intake balanced.
For instance, a slice of bread normally has between 80 and 100 calories, just like a baked chapati. It’s critical to distinguish between calories lacking in nutrients and calories full of nutrients. The nutritional advantages of chapati, which is prepared from whole wheat and is high in protein and fiber, are sometimes absent from bread, which is created from refined flour. Making nutrient-dense foods a priority can have a big impact on how well you manage your calories and general health.
You can easily manage your calorie intake by:
- Counting your calories in a balanced way and cutting down on simple sugars.
- Reducing cooking oil consumption to 4 to 5 teaspoons per day and planning timely balanced meals.
- Choosing low-calorie fruits as snacks and including protein in every meal.
- Opting for complex carbohydrates and drinking an adequate amount of water.
- Chewing each bite of food 10 to 20 times and including root vegetables in your meals.
Dr. Karthigai Selvi A adds that getting 6 to 8 hours of sleep a day and engaging in regular exercise for at least 30 to an hour are essential if you want to cut down on your calorie intake.
Along with eating a balanced diet that consists of half a plate (9-inch plate) of vegetables, a quarter plate of pulses or egg whites or 100 ml of curd, and a quarter plate of complex carbs like whole grains, managing stress and reducing screen time can also assist.
There is a downside to counting calories
Because calorie monitoring places more emphasis on food quantity than quality, you can overlook certain foods.
Your ability to reach your daily energy and macronutrient targets may be hampered by severe calorie shortages. It might be difficult to count calories when it becomes too restricted, especially when it comes to selecting appropriate food replacements.
Calorie tracking alone can have detrimental effects on general health if it is combined with other important aspects of life such as exercise, rest, and meal timing. Other important nutrients to consider include protein, fiber, vitamins, minerals, and electrolytes.
This strategy may result in nutrient deficits, dehydration, and muscle loss, which will ultimately affect your capacity to consistently maintain a healthy weight.
It can also lead to exhaustion and heightened vulnerability to sickness, which makes day-to-day tasks more difficult and less pleasurable.