Energy from Food
- ciaralitchfield
- May 28, 2014
- 2 min read
The calories we consume come from different macronutrients so it’s good to get the right balance of them all.
Carbohydrates: These are our bodies’ main source of fast easily accessible energy. They can be broken down to glucose for a fuel hit or stored in the body for later. They are vital for the function of lots of organ groups. 1 gram of carbohydrates contains 4 calories.
Protein: Protein aids the growth and repair of tissues and maintenance of lean muscle mass. It’s also needed for the production of hormones and to aid immune function. When carbohydrates aren’t available protein will be used as a backup energy source which can be very serious as muscles and organs are broken down. 1 gram of protein has 4 calories.
Fats: Fats are needed for the absorption of fat soluble vitamins A, D E, K. They are also involved in hormone production and the function of nerve cells. Fats can be associated as ‘good’ or ‘bad’ fats however this is not strictly true. Typical ‘good’ fats are found in such sources as oils and oily fishes. 1 gram of fat has 9 calories.
Alcohol: Alcohol is a major part of many of our diets especially when it comes to the weekend and socialising. However 1 gram of alcohol contains 7 calories and absolutely no other nutrients. For this reason these calories are known as ‘empty calories’ as they don’t contribute to your body in any positive way. The calorie content per gram is closest to fat; in fact drinking an alcoholic beverage is much like drinking a glass of single cream! Another issue is that after too much alcohol the last thing your body craves is a nice green salad! The combination of these empty calories and late night snacks leaves us prone to weight gain with very little nutrition included.
Weight loss is a balancing act between the calories you take in as food and the calories you burn through physical exercise. Any calories you do not burn will be stored as fat thus increasing your weight. If the calories in and out are equal your weight will remain the same. If the calories burnt exceed those consumed you will lose weight. Each individual will need a different amount of calories each day. Your BMR is the number of calories you need at rest, being aware of this can help you plan the amount of calories you will burn through normal body function and certain levels of activity.
BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
