What are food calories
The heat of food refers to the energy released when food is oxidized and decomposed in the body, usually expressed in units of kilocalories (kcal) or kilojoules (kJ). It is the basis for the human body to maintain life activities, perform physical labor and metabolism. Knowing how many calories a food contains is crucial to controlling your weight and maintaining a healthy diet.
1. Basic concept of heat
Calories are the energy produced during metabolism of the three major nutrients in food (carbohydrates, proteins, and fats). 1 gram of carbohydrate or protein provides about 4 kcal of energy, while 1 gram of fat provides about 9 kcal of energy. Although alcohol is not a nutrient, it can provide 7 kcal of energy per gram.
| Nutrients | Calories (kcal/g) |
|---|---|
| carbohydrates | 4 |
| protein | 4 |
| fat | 9 |
| alcohol | 7 |
2. Calorie comparison of common foods
The calories of different foods vary greatly. Here are the calorie data of some common foods (calculated per 100 grams of edible portion):
| food name | Calories (kcal) |
|---|---|
| Rice | 116 |
| Whole wheat bread | 247 |
| chicken breast | 165 |
| Beef (lean) | 250 |
| eggs | 143 |
| Milk (whole fat) | 60 |
| apple | 52 |
| banana | 89 |
| avocado | 160 |
| Nuts (mixed) | 607 |
3. How to Calculate Daily Calorie Requirements
The daily caloric requirement of the human body is affected by factors such as age, gender, weight, and activity level. Here is a common formula for estimating basal metabolic rate (BMR):
| gender | Calculation formula |
|---|---|
| male | BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) - (6.8 × age) |
| women | BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) - (4.7 × age) |
Depending on activity level, the total daily caloric requirement is BMR multiplied by the activity factor:
| activity level | activity coefficient |
|---|---|
| Sedentary (little exercise) | 1.2 |
| Light activity (exercise 1-3 times per week) | 1.375 |
| Moderate activity (exercise 3-5 times per week) | 1.55 |
| High-intensity activity (exercise 6-7 times per week) | 1.725 |
| Extremely high intensity (physical labor or professional athletes) | 1.9 |
4. Practical suggestions for controlling caloric intake
1.Choose low-calorie, high-nutrition foods: Such as vegetables, fruits, whole grains and lean meats, and avoid processed foods high in sugar and fat.
2.Pay attention to food portions: Use small tableware to avoid excessive intake.
3.Read nutrition labels: Check the calorie and nutritional label when purchasing packaged foods.
4.Keep a balanced diet: The three major nutrients should be distributed reasonably. It is generally recommended that carbohydrates account for 45-65%, protein accounts for 10-35%, and fat accounts for 20-35%.
5.Combined with exercise: Increasing physical activity can increase calorie consumption and maintain a healthy weight.
5. Recent popular healthy eating trends
According to the Internet hot spots in the past 10 days, the following healthy eating topics have attracted much attention:
| hot topics | Main content |
|---|---|
| intermittent fasting | Regulate metabolism by controlling eating window |
| plant-based diet | Reduce animal food intake and increase plant protein |
| low GI diet | Choose low glycemic index foods to control blood sugar fluctuations |
| gut health | Pay attention to the impact of probiotics and dietary fiber on intestinal flora |
| sustainable diet | Choose environmentally friendly, low-carbon food production and consumption methods |
Understanding food calories is the basis of a healthy diet. Combining current nutrition research and dietary trends can help us make smarter food choices and achieve the goal of healthy living.
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