Calories are
units of energy that come from the food we consume. Our bodies need them to
function, grow, and stay active, fuelling everything from physical activities to
essential bodily functions, like maintaining a stable heartbeat and breathing.
Functions
of Calories
Calories
provide the energy necessary for bodily functions, including:
1.
Energy Production: Fuels daily activities, from walking and running to
complex tasks.
2.
Metabolic Support: Helps power metabolism, supporting cellular repair
and growth.
3.
Temperature Regulation: Maintains body temperature.
4.
Brain Function: Fuels brain activities and cognitive processes.
Daily
Caloric Requirements
Daily
calorie needs vary based on age, gender, weight, activity level, and health
goals. The general recommendations are:
- Children: 1,200–2,000 calories,
depending on age and activity.
- Teenagers: 1,800–3,000 calories, with
boys usually needing more.
- Adults: 1,800–2,400 calories for
women; 2,200–3,000 for men.
- Elderly: 1,600–2,200 calories.
To
personalise, caloric intake should be calculated based on Basal Metabolic
Rate (BMR) and activity level. Basal metabolic rate (BMR) is the amount of
energy your body needs to function at rest.
It's the
energy your body uses to perform basic functions like breathing, circulating
blood, and maintaining body temperature. BMR makes up a large portion of your
total daily energy expenditure, typically around 60-75%.
Calculating
BMR:
For men:
BMR = 88.362
+ (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
For
women:
BMR =
447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in
years)
The
Science beyond Calories Count
The calorie
counts are inherently flawed and should be reconsidered in light of modern
scientific understanding.
The accuracy
of calorie counts, highlighting that:
1. Calorie
counts are based on outdated methods and don't account for individual
variations in digestion and metabolism.
2. The human
body and its microbiome (trillions of microorganisms) play a significant role
in calorie extraction and utilisation, which is not considered in current
calorie counting methods.
3. Even if
we revamp the system, it's impossible to accurately measure calories due to the
complexity of human biology and the diversity of foods.
Positive
Effects of Calories
Calories
help with:
1.
Optimal Physical Performance: By fuelling muscles and organs.
2.
Healthy Weight Maintenance: Adequate intake helps maintain
muscle and fat balance.
3.
Enhanced Cognitive Function: Proper energy levels support mental
focus and memory.
How to
Gain Proper Calories Daily
To ensure a
balanced caloric intake, focus on:
- Balanced Meals: Include proteins, healthy
fats, and complex carbohydrates.
- Frequent Meals: Eating regularly, especially
nutrient-dense snacks, can help meet caloric needs.
- Tracking Intake: Use apps or food journals to
monitor daily intake.
Calorie-Rich
Foods (Per 100 grams)
Here are
some high-calorie foods that provide quick and sustained energy:
1.
Nuts: Almonds (579 kcal), walnuts (654 kcal)
2.
Seeds: Sunflower seeds (584 kcal), flaxseeds (534 kcal)
3.
Oils and Fats: Olive oil (884 kcal), butter (717 kcal)
4.
Dairy: Cheese (Cheddar - 402 kcal), whole milk (61 kcal)
5.
Grains: Oats (389 kcal), rice (130 kcal)
6.
Proteins: Chicken breast (165 kcal), salmon (208 kcal)
7.
Fruits: Avocado (160 kcal), bananas (89 kcal)
The Difference
of Cooking may Change the Value of Calories
The
different ways of cooking the Potato and change in value of calories:
Raw Young
Potatoes: 65
Cal
Raw Old
Potatoes: 80 Cal
Roasted Potatoes: 90
Cal
Raw Chicken
Breast: 113
Cal
Boiled Potatoes
with Butter: 130 Cal
Boiled Chicken
Breast: 137 Cal
Roasted Chicken
Breast: 150 Cal
Fried Chicken
Breast: 190
Cal
Fried Potatoes: 200 Cal
Digestive
Issues Affecting Caloric Absorption
It's
possible for a body to consume high-calorie foods but not absorb them
effectively. This can be due to conditions like malabsorption syndromes
or digestive tract disorders.
Symptoms
of Caloric Malabsorption
1.
Frequent Diarrhea or Loose Stools: Excess fat or food particles in
stools.
2.
Unintended Weight Loss: Despite adequate caloric intake.
3.
Bloating and Stomach Pain: Particularly after meals.
4.
Fatigue: From lack of energy even with sufficient food intake.
Solutions
for Caloric Malabsorption
1.
Consult a Doctor: To diagnose any underlying digestive conditions.
2.
Enzyme Supplements: For those with enzyme deficiencies.
3.
High-Calorie, Easily Digestible Foods: Smoothies, protein shakes, and
soups.
4.
Probiotics: Support gut health and improve absorption.
Negative
Impacts of Low Calorie Intake
1.
Low Energy and Fatigue: Leading to poor physical and
cognitive performance.
2.
Weak Immunity: Reducing the body’s ability to fight infections.
3.
Muscle Loss and Weakness: Due to lack of fuel for muscle
maintenance.
4.
Poor Mental Health: Symptoms of irritability, low mood, or anxiety.
How to
Burn Extra Calories
1.
Exercise Regularly: Cardio, strength training, and flexibility
exercises.
2.
Stay Active: Simple activities like walking, climbing stairs, and
household chores.
3.
Hydration: Drinking water can increase metabolism slightly.
4.
Prioritise Sleep: Adequate rest supports better calorie utilisation.
Calories are
vital energy units needed for daily functioning and well-being. Balanced intake
supports physical and mental health, while digestive issues can impede
absorption, leading to health complications. Maintaining proper caloric balance
with nutrient-rich foods and staying active is essential for energy, health,
and longevity.
References:
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