Download Calories - how many do you need

Calories: How many do you need?
Calories measure the amount of energy that is supplied by carbohydrates, fats, and proteins in food. The energy
supplied by food is needed for vital body functions like growth, movement, and thought.
A weight gain results when the number of calories consumed is greater than the number of calories used. When
the number of calories consumed is less than the number of calories used, there is weight loss. There is no
weight change when calories consumed equals calories used. Each person's energy balance is directly related to
a combination of their behaviors, environment, and genetics.
Food labels identify the amount of calories and nutrients per serving. But how many calories do you need to
fuel your daily activities? The National Academy of Sciences makes the following daily calorie
recommendations:
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1,600 calories is about right for many sedentary women and some older adults
2,200 calories is about right for most children, teenage girls, active women, and many sedentary men
(Women who are pregnant or breastfeeding may need somewhat more.)
2,800 calories is about right for teenage boys, many active men, and some very active women
Excess calorie consumption plays a major role in being overweight. The convenience of fast food restaurants,
pre-packaged foods, and soft drinks affect our food choices. These are likely to be high in fat and calories.
Large portion servings also increase caloric consumption. People who do not know the basics about nutrition or
understand food labels are less likely to make healthy food choices. Carbohydrates, proteins, and fats are the
major nutrient components of the diet. Carbohydrates and proteins provide 4 calories per gram, while fats
contribute 9 calories per gram. Food choices and food preparation effect the amount of calories we consume.
Most Americans follow meal plans that are much too high in fat. A diet low in fat will reduce the risk for
getting certain diseases and help maintain a healthy weight. To lower fat intake, choose plenty of whole grain
products, vegetables, and fruits that provide needed vitamins, minerals, fiber, and complex carbohydrates.
Keep the fat content of your foods to 30 percent or less. The total grams of fat for a 1,600 calorie diet would be
53, for a 2,200 calorie diet the total would be 73, and for a 2,800 calorie diet the total would be 93. Therefore,
for a 30 percent fat diet, 837 calories of a 2,200 calorie diet may be fat calories. Counting fat grams has become
popular. To determine the fat in the food you eat in terms of fat grams, read the food package label. It will tell
you how many grams of fat and what kinds of fats are in each serving.
If there is a balance between your caloric intake and your activity level, you should maintain your weight. If
your caloric intake increases and your activity level does not, you will probably gain weight. If you eat fewer
calories and increase your activity level, you should lose weight.