Calories Count

What Are Calories?

• Calories are a unit of energy.

• Your body needs calories to function—to breathe, digest, move, think.

• The calories you eat come from:

• Carbohydrates: ~4 calories per gram

• Protein: ~4 calories per gram

• Fat: ~9 calories per gram

✅ Calories In vs. Calories Out:

• Calories In = what you eat and drink.

• Calories Out = what your body burns through:

  • Basal Metabolic Rate (BMR) – energy to stay alive (about 60–70% of your burn)

  • Daily activities & exercise

  • Digesting food (thermic effect)

 How You Burn Calories

Here are examples of calories burned per 1 hour of activity (for an average 70 kg / 154 lb person):

Activity Calories Burned (approx.) Walking (5 km/h) 210 Jogging 500–600 Running (8 km/h) 600–700 Cycling (moderate) 400–500 Weight training 250–400 Yoga 180–250 Swimming 500–700 Household chores 150–300
Tip: The higher the intensity and duration, the more calories burned. How to Track and Burn Calories Effectively Step 1: Know Your Needs Calculate your Total Daily Energy Expenditure (TDEE). Example formula: TDEE = BMR × Activity Factor Use online calculators or share your age, weight, height, and activity level—I’ll help you estimate. Step 2: Create a Calorie Deficit (for weight loss) 1 pound (0.45 kg) fat ≈ 3,500 calories A daily deficit of 500 calories = ~0.5 kg weight loss per week Step 3: Combine Diet + Exercise Eat balanced meals with fewer calories. Increase daily movement and workouts. Quick Tips to Burn More Calories Move more throughout the day (stand up, walk).  Include strength training to build muscle (muscle burns more calories).  Do interval training (HIIT) for higher burn in less time.  Stay hydrated—sometimes thirst feels like hunger.  Sleep well—poor sleep can slow metabolism. How to Count Calories in Food Look at Nutrition Labels Most packaged foods have a Nutrition Facts label. ✅ Check for: Serving Size – What amount the calories apply to Calories per Serving Macronutrients (carbs, protein, fat) Example: If a biscuit pack says: Serving Size: 1 biscuit (20 g) Calories: 90 per biscuit …and you eat 3 biscuits: 👉 Total Calories = 90 × 3 = 270 kcal Weigh or Measure Your Food For fresh or unpackaged foods (rice, vegetables, chicken), you need to weigh or estimate portions. Use: A kitchen scale Measuring cups/spoons Use Calorie Reference Tables or Apps There are calorie charts and apps that show calories per 100 g or per portion. Popular apps: MyFitnessPal HealthifyMe Cronometer FatSecret Food Calories (approx.) per 100 g Cooked white rice ~130 kcal Grilled chicken ~165 kcal Boiled potato ~85 kcal Banana ~90 kcal Almonds ~580 kcal

So, if you eat 150 g of cooked rice:
👉 Calories = 130 × 1.5 = 195 kcal

Estimate Recipes and Mixed Dishes

When cooking:

1. Add up the calories of all ingredients.

2. Divide by the number of servings.

Example:

• 200 g chicken = 330 kcal

• 1 tbsp oil = 120 kcal

• 100 g onions = 40 kcal

• Total = 490 kcal

• If you eat half, you consume 245 kcal.

Watch for Extras

Don’t forget:

• Sauces

• Oil/ghee

• Sugar

• Dressings

These often add many hidden calories.

Tips for Accurate Counting

✅ Use a kitchen scale at first—it’s more precise.
✅ Log everything immediately (easy to forget).
✅ Remember cooking methods:

• Frying adds fat calories.

• Boiling/steaming has fewer added calories.

Calculate Your Basal Metabolic Rate (BMR)

This is the energy your body needs at rest.

✅ Mifflin-St Jeor Equation (most common):

🔹 For Men:

$$\text{BMR} = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$$

🔹 For Women:

$$\text{BMR} = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$$

$$Multiply\; by\; Activity\; Factor\; (TDEE)$$

To get your Total Daily Energy Expenditure (TDEE):

Activity Level	Factor
Sedentary (little/no exercise)	1.2
Lightly active (light exercise)	1.375
Moderately active	1.55
Very active	1.725
Extra active	1.9

TDEE = BMR × Activity Factor

✅ Example Calculation
Male, 30 years, 70 kg, 170 cm, moderately active

Step 1: BMR

$$BMR = (10×70) + (6.25×170) - (5×30) +5$$ $$= (700) + (1062.5) - (150) +5 = 1617.5 kcal$$

Step 2: TDEE

$$TDEE = 1617.5 × 1.55 ≈ 2507 kcal/day$$

This means he needs about 2500 calories per day to maintain weight.

Adjust for Goals

To lose weight: Subtract ~500 kcal/day (aim for ~0.5 kg loss per week)

To gain weight: Add ~300–500 kcal/day