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: ...