What are calories: How many calories should be consumed daily?

What is calorie - the answer in one word, it is a unit of energy. In nutritional terms, a calorie refers to energy that is obtained from food and water intake. The energy with which we do our daily activities.

The main discussion of this article is about food calories. Calorie intake varies from person to person based on their body type, age and level of physical activity.

What are calories: How many calories should be consumed daily?

So considering these things, you must know how many calories you should consume daily for health protection.

Not only that, but after knowing your daily calorie needs, what kind of food should be eaten to meet it – a calorie chart should be prepared with the food containing the calories.

Therefore, in the discussion post, what are calories, how many calories should be in the daily diet of each person, what happens if there is less or more than this, what healthy food can meet this need - I will try to present some necessary information on these issues.

So let's get started!

What are calories: some information at a glance

  • Calories are required to maintain human physical health.
  • The daily caloric needs of each person are different depending on the gender, age, size and type of work. Everyone needs different amounts of daily caloric needs to be met through food.
  • About 11% of calories consumed in countries like the US are through fast food, which is not healthy.
  • If the nutritional value of high-calorie food is low, i.e. if there are no nutrients other than calories, then it is considered empty or zero calories.

What is a calorie or what is called a calorie?

Most people think of calories as related only to food and water. But practically anything that contains energy will have calories. For example, 1 kg of coal contains 7,000,000.

How many types of calories?

Calories are generally: of two types.

Small calorie (cal): This calorie refers to the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius.

Large Calorie (Kcal): The amount of energy required to raise the temperature of 1 kilogram of water by 1 degree Celsius is called Kcal or large calorie. Another name for it is kilocalorie.

These big and small calories are often used interchangeably, which is confusing. The number of calories listed on a food product's labeling is known as kilocalories. For example, a 250 calorie chocolate bar actually contains 250,000 calories.

How many calories should be consumed with food?

So, from the above discussion, I hope you have already got an idea of ​​what and how many calories are.

Here's what is known based on expert opinion on how many calories you should consume per day with food:

  • An average of 2700 kcal per day for an adult male and
  • A woman needs an average of 2200 kcal per day.
However, daily calorie intake varies from person to person. Not the same for everyone.

For example, our metabolic activity varies from person to person. As a result, the level of energy loss also varies from person to person.

Also, some people are used to a more physically active lifestyle than others. As a result, his caloric intake will also be higher due to more physical activity. This is normal.

How many calories a person needs to consume daily depends on the following factors –

  • The Overall Health Of The Individual;
  • Amount Of Physical Activity;
  • Male Or Female Ie Gender;
  • Body Weight;
  • Height;
  • Body Shape; On Etc.

How many calories do you need daily?

As we already know, daily calorie intake varies from person to person. It depends on a person's age, body weight, body height, and daily exercise.

However, according to the BMI index, the first thing that needs to be known is whether your body weight is normal. If it is less than normal, then the daily caloric intake should be increased.

And if, your body weight is more than normal, then the amount of calorie intake should be reduced.

Again, if you have a normal body weight according to the BMI index, you need to consume a certain amount of calories to maintain it. So that less is not more.

After knowing the BMI value you need to set your goals to gain, lose or maintain body weight.

You will be happy to know that with the help of the MyPlate Plan application made by USDA, Department of Agriculture of the United States of America, you can easily know the amount of daily calories prescribed for you. For this you need to input your body weight, height, gender and age etc. information in that application.

The application link is given below. So, without further ado, let's find out what your daily calorie intake should be –

So, you know how many calories you need per day.

What is the relationship between calories and health?

We need calories to survive on earth. Without calories or energy, body cells die. The heart and lungs cannot continue their functions. Other organs of the body will also fail to perform basic life-sustaining functions. We get this energy through water and food.

After discussing what calories are and some of their related issues, let's talk about whether they have any health implications.

As per your body and daily activity pattern, you can have good health if you consume food according to the prescribed amount of calories per day. If you consume too many or too few calories than the prescribed amount, it will eventually cause your health problems.

The number of calories in a food will tell you how much calories the food contains. To clarify the meaning of the word - not only calories are important here but also the substance through which the calories are taken.

Below are the calorie values ​​of three main food ingredients:

  • 1 gram of carbohydrate or sugary food contains 4 kilocalories.
  • 1 gram of protein or non-vegetarian food contains 4 kilocalories.
  • 1 gram of fat contains 4 kilocalories.

An example will make it more clear. Suppose some eggs are broken into a cup weighing 243 grams. Here is an estimate of how many calories one can get by eating these 243 grams of eggs per day:

Calories in 243 grams of eggs can be as follows in the three main food components:

  • Fat: 23.11 grams;
  • Protein: 30.52 grams;
  • Carbohydrates: 1.75 g;

A little while ago it was mentioned above how many calories per gram these three foods contain. Accordingly we can get the amount of calories as follows.

  • Calories in 23.11 grams of fat are 23.11*9 = 207.99 kcal;
  • The amount of calories in 30.52 grams of protein is 23.11*4 = 122.08 kcal;
  • The amount of calories in 1.75 grams of sugar is 1.75*4 = 7 kcal;

Now we can say that 243 grams of raw eggs contain a total of 347 kcal. Where 208 kcal from the fat part, 122 kcal from the protein part and 7 kcal from the sugar part.

At what time of day do you eat more?

You should choose the time of day to exercise when your body can use the calories from food most effectively.

A study published in the journal Obesity found that a large breakfast containing 700 kcal is an ideal meal for weight loss. By doing this you can reduce the risk of diabetes , coronary heart disease or any other heart disease and high cholesterol .

A large breakfast in the morning can help keep your body weight under control. During this time, even if you eat to your heart's content, there is no risk of any problem. Because you will have plenty of time to burn these calories through your daily activities during the rest of the day.

I have come to the end of today's post on what are calories. Now I will talk about empty calories.

empty calories?

Empty calories are calories that provide energy with little nutritional value. The presence of fiber, amino acids, antioxidants, vitamins, mineral salts, etc. is virtually non-existent in foods that provide empty calories.

According to , a food management tool developed by the United States Department of Agriculture (USDA) , empty calories come mainly from solid fat and added sugar.

Solid fat:

Although saturated fat occurs naturally in many foods, this type of fat is used in commercial food processing and certain food preparations in various industries. For example, butter is an example of this type of fat.

Added sugar:

This type of sugar is used separately in the food processing industry during the preparation of misty foods. An example of the most familiar added sugar would be sucrose.

Solid fats and added sugars are used to make food and water more palatable. But this flavor rich food will give you more calories which will lead to weight gain later on.

Which food contains more empty calories?
Foods that are high in solid fat and added sugar-

  • ice cream
  • Donuts
  • Cookies
  • Pastries
  • Cakes and so on.

Foods that are high in solid fat-

  • cheese
  • pizza
  • Sausage
  • hotdogs
  • Reeves
  • bacon

Where to find the most added sugar:

  • fruit juice
  • energy drinks
  • sports drinks
  • soda; etc.

According to a report from the United States, about half of the people in the United States drink at least one drink with added sugar per day.

According to a recent study, if someone drinks more than one glass of this kind of water a day, it will increase the risk of developing high blood pressure .

Therefore, the responsibility is yours. When choosing food, choose foods that are low in solid fat or low in added sugar.


You've got a lot of information about what calories are. Calories can't just be blamed for weight gain . Adequate calories are essential for your good health.

It only becomes a health risk when you consume more calories than you need.

When thinking about calories, it is not enough to consider pure food. Rather, you should also take into consideration your physical activity or exercise . Excess calories will be burned by your physical activity.

As a result, it will not get a chance to accumulate in the body as fat.

Friends, if you have any question, let me know through comments.

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