Calories & weight loss when dieting – Understand the basic

calories and weight loss when dieting

Calorie is defined as the measure of energy. Energy comes from the foods we eat. The content of calorie is basically the amount of calories which certain food contains in a given size.

It appears that most weight-loss diets focus mainly on the calorie amount rather than nutritional contribution of ingredients or healthy calories which makes up the meal.

Their Importance to Our Bodies

We cannot live without food nor can we survive on water alone. Therefore, we need food for our structural growth as well as development of our body, the energy to perform day to day activities, both mental and physical, ailment and disease prevention among others.

It is important to remember that we get calories from the energy that we get from food. Bottom line is you starve to death if there is no food.

The Amount We Need

According to research, the daily recommended intake for people between the ages of 30-50 years is 2,100kCal for women and 2,700kCal intake for men who go on daily life activities in addition to walking 1.5-3 miles at 3mph. However, this is not an ink-on-the-wall kind of thing because we are all active at different levels and every metabolism needs its own calorie requirements.

This means that a good amount of calorie intake for your wellbeing body depends on age, sex, and levels of mental and physical activities, individual metabolism and health conditions. And for calorie intake for weight loss purposes, the general agreement is that the more one is physically active, the more intake of calorie he needs because he burns a lot and vice versa.

You can get more of this information from respective government departments.

What Happens In Case We Don’t Burn or Use Our Calories

Our bodies are meant to convert the food we eat into energy, and store it for necessary of future use.

Extreme physical activities such as exercising will require more energy, hence, we burn calories. At the same time, the energy which we don’t use is then converted and stored as tissue or body fat. Therefore, the more you consume high calorific food, the less you are physically effective, and the more you are to put on more weight by additional fat which the body creates in order to store additional calories.

That’s why it is important to know that exercise burn calories and you should be physical active.

Content of Calorie per Gram

Fats (9,000 calories) sources include meats, fried foods butter, fish oil, cheese oil, veg oils and chocolate among others.

Proteins (4,000 calories) sources include milk and other dairy products, meat, eggs, and proteins from plants such as soy and beans have fewer calories.

Carbohydrates (4,000 calories) sources include carbonated drinks such as soda, fruits, cereal, breads, pasta, rice and potatoes among others.

Sugar (240 calories) examples include sweeteners and table sugars.

Alcohol (7,000 calories) sources include Liquor and Beer.

Example on amount of calories in food and beverages based on amount per 100 grams:

in Apples: 52

in a banana (raw): 89

in broccoli: 34

in Chicken (breast): 172

in Eggs (boiled): 155

in Watermelon: 30

in Beer (normal): 43

in Milk (1% fat milk): 42

in Vodka (80 proof): 231

You can search for nutrient information on 8000 foods on USDA National Nutrient Database for standard reference if you have asked yourself the question “how many calories should I eat daily?” and want to calculate your calories per day: Search for calories here


Counting the amount of calories in diet can seem complicated and very confusing but if you are looking for a free calorie calculator to lose weight there are several available online which can be found just by searching in Google.

You can make it easy by identifying the foods which you want in your diet and then taking what you require by the amount of what you do.

Basically, delivered diet plans with certain calorie content are usually available via subscription services. The most common ones are Nutrisystem, BistroMD and South Beach among others.