Understanding Calories: 3 Tips To Track Your Calorie Intake

A calorie is a unit of energy that measures the amount of heat it takes to raise the temperature of water by one degree. Calories in food are a source of fuel, and the number of calories assigned to particular foods—like carbs, fats, and proteins—represents the amount of potential energy it can give you.

Nutritionists recommend that adult men consume approximately 2,500 calories per day and that adult women consume approximately 2,000 calories per day for weight maintenance. Some people choose to consume fewer calories than they burn in a day, creating a calorie deficit that may achieve weight loss.

There are calories in everything you eat, which your body needs for energy and nutrition. Different kinds of foods net different amounts of calories, such as:

• Fats: One gram of fat contains nine calories, making high-fat foods like cheese, avocados, and oils among those with the largest calorie count.
• Carbohydrates: One gram of carbohydrates contains four calories. At least half of your daily calories should come from carbohydrates. Carbs like rice, grains, and starches are a quick source of energy that breaks down easily.
• Proteins: One gram of protein also contains four calories. Approximately less than a third of your caloric intake should come from proteins like meat, fish, and nuts.

The recommended number of calories you should consume in a day is different for every person. According to the US Office of Disease Prevention and Health Promotion, adult men should consume around 2,000–3,000 calories per day, and that adult women should consume around 1,600–2,400 calories per day. The specific amount of calories each person needs also depends on age, genetics, metabolism, physical activity level, and current weight.

There are two kinds of food calories, a small calorie and a large Calorie (or kilocalorie). Here is how the two are different.

• Small calorie: A small calorie, spelled with a lowercase “c,” refers to the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. This measurement is rarely used outside of the physical sciences and chemistry research.
• Large Calorie: A large Calorie, spelled with an uppercase “C,” refers to the amount of energy needed to raise the temperature of one kilogram (or 1,000 grams) of water by one degree Celsius. Large Calories are alternatively referred to as kilocalories (or kcal) to mitigate confusion with small calories. Calorie contents listed on food labels refer to large Calories, or kcals. When nutritionists refer to “calories,” they are referring to large Calories.

A calorie deficit is when the calories you’ve burned exceed your calorie consumption in a day. When you burn off more calories than you’ve consumed through exercise or monitoring your calorie intake, you create a calorie deficit, which is how some people achieve weight loss.

Whether you have new dietary restrictions or you’re simply looking to consume fewer calories overall, below are a few helpful tips that can help you manage your calorie count:

1. 1. Look at the nutrition labels. Pay attention to the calorie content on food labels at the grocery store. Some seemingly-healthy snacks may be high in calories, and you could end up consuming more than you realize.
2. 2. Weigh and measure your food. Calories are usually calculated per serving size, but we’re not always paying attention to how many chips we’re eating exactly. Use a scale or comparison figure to achieve the right portion size, and make sure you’re not unwittingly consuming more than you need.
3. 3. Use a journal or tracking app. Keeping track of your calories with a food diary or a smartphone app can be helpful for tracking your calorie intake. Keep a record of how many calories you consume and when, then adjust your diet plan accordingly.

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