A calorie is a unit of energy that your body needs to function. However, without an accurate understanding of how to manage calories and how to balance energy expenditure and intake, healthy weight management is difficult. In this article, we'll take a closer look at what calories are, how they're utilized by your body, and how you can manage them in real life.
What is a calorie?
Food is converted into energy, and the amount of energy that occurs is called a calorie. Your body uses this energy for survival and activity. For example, your heart beating, your brain thinking, and your muscles moving all consume calories.
Balancing energy expenditure and intake
Every activity that takes place in our bodies requires energy, which is why we need to get the energy we need through food, which is the fundamental reason why we eat. However, if the energy we take in is more than the energy our bodies use, the difference is stored, mainly in the form of fat.
Therefore, to manage your weight, you need to strike a balance between the calories you take in and the calories you spend. For example, if you want to lose weight, you need to eat fewer calories than you spend in a day. Conversely, if you want to gain weight, you need to consume more calories.
How to calculate your daily calories
Your daily calorie count depends on two factors: your basal metabolic rate (BMR) and your activity level.
Your BMR is the minimum amount of energy your body needs at rest, without any activity. Add to that your daily routine and any additional activity level (TDEE) from exercise, and you get the overall amount of energy you need in a day (total daily energy expenditure). You can then adjust your food intake based on your calculated total daily calories to help you manage your weight. For example, if your total daily calories are 2000 calories, you should eat fewer calories than that to lose weight.
Managing calories in real life
The best way to manage calories is through a balanced diet and consistent exercise. Eat a balanced diet to get the nutrients and energy you need, and exercise to increase your energy expenditure.
For example, you can control your calorie intake by eating a variety of nutritious foods, such as fruit and protein-rich yogurt for breakfast, vegetables, and meat for lunch, and a light soup or salad for dinner. You can also do at least 30 minutes of aerobic exercise (walking, jogging, etc.) daily to help burn extra calories.
Summarizing
Calories are an essential concept to understand the importance of energy expenditure and intake in our bodies. Healthy and sustainable weight management is only possible through correct calorie counting, balanced meals, and sufficient activity. Use the tips in this article to create your health management strategy.
