Calories are used to express the amount of energy that food and drink provide when they are consumed and metabolized by the body. Essentially, we need a certain amount of calories to carry out daily activities such as breathing, blood circulation, organ functioning and other metabolic functions. Some foods contain more calories than others, and choosing foods with the right calorie content can make a big difference to your health and weight. We explain how many calories you need each day based on your gender and activity level, and how much you need to reduce your calorie intake if you want to lose weight.

Although all calories are technically the same, some foods are higher in calories than others, even if the servings are the same weight. For example, 30 grams of spinach contains far fewer calories than 30 grams of chocolate chip cookies – spinach contains only 7 calories, while a chocolate chip cookie has 139 calories.

For this reason, we must pay attention not only to the number of calories, but also to the nutritional composition of the foods we choose to consume.

There are four main sources of energy in food: carbohydrates, proteins, fats and alcohol. When they are metabolized, they provide a certain amount of energy. Here is how the calorie content of products is presented, depending on the category to which they belong:

• Carbohydrates – provide about 4 calories per gram;
• Proteins – contribute about 4 calories per gram;
• Alcohol – has a calorie content of approximately 7 calories per gram;
• Fats (lipids) – provide about 9 calories per gram.

How many calories do you need each day?

According to the latest dietary guidelines, the recommended daily calorie intake ranges from 1800 to 3200, taking into account a person’s age, weight, gender and level of physical activity. It’s important to note that these recommendations include more calories for men than for women. This is because men tend to have more muscle mass than women and therefore burn more calories each day. Thus, the need for calories for a man is from 2000 to 3200, and for a woman – from 1600 to 2400.

However, individual calorie needs can also vary based on:

• height,
• Weight,
• age,
• Level of physical activity,
• Medical condition (certain diseases or procedures require more or fewer calories),
• muscles,
• Ambient temperature,
• Hormonal status and pregnancy.

This information helps determine your basal metabolic rate (BMR). Basal metabolic rate refers to the minimum amount of energy that the body consumes at rest to maintain vital body functions such as respiration, blood circulation, functioning of internal organs and cell regeneration. It represents the energy needed by the body to maintain normal functioning, without taking into account physical activity or other specific actions.

For example, an active 30-year-old woman who hits the gym three times a week for intense one-hour workouts and has a daily routine of moderate activity may need between 2,200 and 2,400 calories. This calorie requirement will cover the needs for the body’s basic functions, as well as provide the extra energy needed for training and daily activities.

In contrast, a sedentary 40-year-old man with a daily routine consisting of an office job and no regular exercise program may have a daily caloric requirement of 1,800 to 2,000 calories.

Due to the low level of physical activity and lower metabolic rate, he will need fewer calories to meet the basic needs of the body.

How much do you need to cut calories if you want to lose weight?

The exact number of calories you need to cut to lose weight can vary based on several individual factors, such as age, gender, physical activity level, and personal metabolism. In general, a moderate reduction in caloric intake and a balance between diet and physical activity are recommended for healthy and sustainable weight loss.

A reasonable goal would be to cut your intake by around 600 calories per day to lose around 0.6kg per week. This modest calorie reduction should be achieved through a combination of dietary adjustments and increased physical activity. While calculating calories accurately can be tricky, there are some general rules that can be helpful if you want to get an idea of ​​your daily intake.

The easiest way is to check the number of calories on the labels of products bought in the store. Another method would be to weigh portions of food and then look up the calorie count online. It can also be helpful to keep a food diary, in which you write down all the food and drink you eat for the day and calculate at the end of each day.

Also included are calories from vegetable oil and butter, toppings, cheese, yogurt, sauces, mayonnaise, and ketchup. Once you’ve figured out how many calories you’re eating, try using the numbers below as a general guideline to help you stay on track.

The recommended number of calories per meal if you want to lose weight

Women: Average 1400 calories per day – Breakfast: 280 calories / Lunch: 420 calories / Dinner: 420 calories / Snacks and drinks: 280 calories.

Men: average 1900 calories per day: -Breakfast: 380 calories / Lunch: 570 calories / Dinner: 570 calories / Snacks and drinks: 380 calories.

What happens if you eat too few calories?

It is important to note that the minimum recommended daily calorie intake is approximately 1,200 calories for women and 1,500 calories for men. Cutting your calorie intake sharply below these levels can be unhealthy and lead to:

• Nutritional deficiency: A drastic reduction in calorie intake can deprive the body of essential nutrients such as protein, healthy fats, vitamins and minerals. This can lead to nutrient deficiencies, which can affect overall health and cause various health problems;
• Decreased energy levels: Not consuming enough calories can cause a significant decrease in energy levels and affect the body’s ability to perform normal daily activities. According to research, lack of energy can lead to constant fatigue, weakness and reduced concentration;
• Unhealthy weight loss: Severely cutting calories can lead to unhealthy and unsustainable weight loss. Rapid weight loss can involve the loss of muscle and water mass at the expense of fat loss. This aspect can be harmful to the overall health of the body, affecting its balance and proper functioning;
• Effects on metabolism: Cutting calories drastically can slow down your metabolism, causing your body to burn calories more slowly. It has been shown that this can make the weight loss process more difficult in the long run;
• Decreased fertility, especially in women: It has been observed that when caloric intake is significantly reduced, the body may go into an energy-saving state in an attempt to cope with the lack of nutrients to support vital functions. This condition can affect the menstrual cycle and the general health of the reproductive system;
• Weakened bones: Restricting calories can lower levels of estrogen and testosterone, two hormones that affect bone health. Additionally, reducing caloric intake combined with vigorous exercise can increase cortisol levels, which in turn weakens bones.

Not all calories are created equal. Beware of “empty calories”

In addition, it is desirable to consider the quality of calories, and not just their quantity. When a food or drink contains a significant amount of calories but provides little or no beneficial nutrients for the body, it is often described as containing “empty calories”. These foods are often high in fat, sugar or alcohol and are usually processed. Typical examples are cakes, cookies, candy, bacon, some condiments, and alcoholic beverages.

Research conducted by the United States Department of Agriculture (USDA) shows that adults over the age of 20 consume a significant amount of empty calories each day. According to a 2012 study, men consume an average of 925 empty calories per day, while women consume almost 625 empty calories. This tendency to overeat empty calories contributes to weight gain and chronic disease, as well as nutrient deficiencies.

At the opposite pole are nutrient-dense foods that contain the vitamins, minerals, and nutrients your body needs to be nourished without excess sodium, added fat, or sugar. To clarify, nutrient density is the balance between a food’s nutritional value and calorie count. Thus, nutrient-dense foods provide a rich array of essential nutrients relative to their caloric value. Examples of nutrient-dense foods include fruits, vegetables, fish and seafood, lean meats, whole grains, and legumes.

Some healthy foods are too high in calories, so they should be eaten in moderation

There are also foods that, although rich in essential nutrients, contain a significant amount of calories. Paradoxically, people tend to consume these foods in large quantities, tempted to consider them harmless to the figure due to their useful nutrition, completely ignoring their caloric content. Here are some examples:

• Nuts and seeds: Fatty fruits such as almonds or pecans, as well as sunflower or sesame seeds, are great sources of healthy fats and nutrients, but they are also high in calories. For example, almonds can have about 576 calories per hundred grams, and sesame seeds – about 573 calories;
• avocado: this fruit is famous for its high content of healthy fats, fiber and vitamins, but it is also higher in calories. About 160 calories per hundred grams;
• Vegetable oils: Extra virgin olive oil, coconut oil, and avocado oil are important sources of healthy fats, but they’re also high in calories. Olive oil has about 884 calories per hundred grams, and coconut oil has almost 862 calories;
• Dried fruits: Dried fruits such as raisins, figs or dates are concentrated sources of natural sugars and fiber, but they are also high in calories. For example, raisins can have about 299 calories per hundred grams, and figs – about 249 calories.

However, it is also not advisable to rely on diet products that replace sugar with calorie-free artificial sweeteners. Recent studies have shown that these types of food and drinks contribute to the development of metabolic syndrome and obesity. (Photo source: Dreamstime.com)