Are you trying to lose weight? Or do you want to gain some weight? Maybe you want to maintain your current weight. For either of these reasons, it is very important to be aware of the amount of food you should eat per day, that is, the number of calories your body needs. It is like putting oil in a car, if you put too much or too little, both are problems.
First of all, what are calories?
Simply put, a calorie is a unit of energy. Our bodies get energy from everything we eat and drink. That energy is measured in calories. Our heart beats, we breathe, we walk, we run, we think, all of these things require energy. We get that energy from the calories in the food we eat.
Not all foods have the same amount of calories. For example, foods high in oil, sugar, and fat have a lot more calories. Vegetables and fruits have relatively fewer calories.
Why isn't everyone's daily calorie requirement the same?
This is a question that many people ask. You may be thinking, "My friend eats a lot but doesn't gain weight, but I eat a little and still gain weight." In fact, the amount of calories needed per day varies from person to person. It is mainly influenced by several factors.
- Age: When we are young, our body's metabolism is faster, so we need more calories. As we age, this process slows down, so the number of calories we need decreases.
- Sex: In general, men need more calories than women because they have larger bodies and more muscle mass.
- Activity Level: How active you are throughout the day is very important. Someone who is outdoors, walking, and working hard will need more calories than someone who sits and works all day.
How do you determine your activity level?
Let's simply divide this into three parts. Think about which category you fall into.
| Activity Level | A simple explanation |
|---|---|
| Sedentary | People who do not do any special physical activity outside of their normal daily routine. For example, someone who works in an office chair all day. |
| Moderately Active | In addition to their daily work, they engage in exercise equivalent to walking between 1.5 - 3 miles (2.5 - 5 kilometers) per day. |
| Very active | People who, in addition to their daily work, engage in physical activity equivalent to walking more than 3 miles (5 kilometers) per day. For example, athletes, farmers. |
How to use calories for weight control?
Now that you have a rough idea of your activity level, let's see how this calorie story relates to weight management.
To Maintain Weight
To maintain your current weight, you need to balance the number of calories you consume per day with the number of calories your body burns. That is, if you need 2,000 calories per day, you should also get approximately 2,000 calories from the food you eat.
To Lose Weight
To lose weight, you need to create a calorie deficit . Simply put, you need to consume fewer calories than your body burns in a day. Then, your body starts burning fat to get the remaining energy it needs. This is how you lose weight.
To Gain Weight
If your goal is to gain weight, you need to do the opposite. That is, eat more calories than your body burns per day. Then the extra energy will be stored in your body and you will gain weight.
But remember, losing or gaining weight is more complicated than just counting calories. Your genetics, other medical conditions, and medications can also affect it.
Does our body burn calories even when we are doing nothing? (BMR)
Yes! This is something that many people don't know. Even when you're just lying in bed and resting, your body needs energy for basic functions. For example, breathing, beating your heart, regulating body temperature, and digesting food.
The minimum number of calories your body burns for these basic functions is called your Basal Metabolic Rate (BMR) . This BMR accounts for about 60% of the total calories you burn in a day. People with more muscle mass have a higher BMR because it takes more energy to maintain muscle.
Is "Calorie Counting" Good or Bad?
There are now many different opinions about calorie counting. It has both advantages and disadvantages.
What are the disadvantages?
- Time-consuming and tedious: Counting calories at every meal can be a bit of a hassle and tedious task.
- Not always accurate: Calorie counts on food packages or in online databases are not 100% accurate.
- Stress: Constantly thinking about numbers can lead to stress and anxiety. For some people, this can even develop into an eating disorder.
- Skipping food quality: You may be tempted to eat foods that are low in nutritional value and contain unhealthy 'empty calories' while still within your calorie limit.
So are there any advantages?
- Increased awareness: By keeping a diary of what you eat, you can gain a better understanding of your eating habits.
- Makes it easier for the doctor: If you're talking to your doctor about weight control, a food diary like this will help him advise you better.
Therefore, rather than counting every calorie, it is more practical to focus on what you eat, how much, and the quality of that food .
Take-Home Message
- The number of calories you need per day depends on your age, gender, and how active you are, and is unique to each person.
- To maintain your current weight, the number of calories you eat and the number of calories you burn must be in balance. To lose weight, you must eat fewer calories than you burn.
- It's more important to consider the nutritional value of food than counting calories. Try to eat a nutritious, balanced diet.
- Be careful not to let calorie counting become stressful or an obsession.
- If you are having problems with weight control or want to know the right calorie intake for you, the best and safest way is to consult your doctor or dietitian for advice.
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