![]() ![]() Department of Agriculture developed food guidelines called MyPlate to help demonstrate how to maintain a healthy lifestyle. Calories are in almost everything you ingest, so when considering calorie intake, beverages must also be considered. To lose weight, the number of calories burned per day must exceed the number ingested. In general, the amount of calories ingested and the amount of calories burned determines the overall weight. In fact, the breakdown of carbohydrates requires the least amount of energy, whereas the processing of proteins demands the most energy. Processing of carbohydrates requires less energy than processing of proteins. The type of food ingested also affects the body’s metabolic rate. Running or jogging one mile burns almost 100 calories. Of course, this increase in calories could be offset by increased exercise. At that rate, an extra 20 pounds can be gained over the course of a year. If an excess of 200 calories per day is ingested, one extra pound of body weight will be gained every 18 days. The accumulation of an extra 3500 calories adds one pound of weight. This can lead to ingestion of too many calories per day. As a rule, people underestimate the number of calories ingested and overestimate the amount they burn through exercise. If exercise is regular part of one’s day, more calories are required. The total number of calories needed by one person is dependent on their body mass, age, height, gender, activity level, and the amount of exercise per day. On average, a person needs 1500 to 2000 calories per day to sustain (or carry out) daily activities. When we refer to “calorie,” we are referring to the nutritional Calorie. This is different from the calorie (c) used in the physical sciences, which is the amount of heat it takes to raise 1 g of water by 1 ☌. The nutritional Calorie (C) is the amount of heat it takes to raise 1 kg (1000 g) of water by 1 ☌. The amount of energy that is needed or ingested per day is measured in calories. Everyday Connections: Metabolism and Obesity.
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