Calculate your daily calorie needs using the Harris-Benedict formula to maintain your current weight.
Important Calorie Facts
- What are Calories? Calories are a measure of the energy stored in food.
- Essential Energy: They are essential for all bodily functions, from breathing to thinking.
- Fuel for Activity: Your body uses calories from food to fuel activity, from walking to running.
- Calories and Weight: If you consume more calories than you expend, you’re likely to gain weight as your body stores excess energy as fat.
- Weight Loss: A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day, which can lead to a 1-pound weight loss per week.
Macronutrients and Calories
- Carbohydrates and proteins provide 4 calories per gram.
- Fats provide 9 calories per gram.
- Foods that provide mainly calories and very little nutrition are called “empty calories”.
- A balanced diet that includes a variety of nutrients is essential for optimal health.
- Focusing on nutrient-rich foods and limiting empty calories can help you achieve and maintain a healthy weight.
Did You Know?
- The word “calorie” comes from the Latin word “calor,” meaning heat.
- A pound of body fat contains approximately 3,500 calories.
- The average person consumes about 2,000-2,500 calories per day.
- Laughing for 10-15 minutes can burn between 10-40 calories.
- The brain alone consumes approximately 20% of your daily calories.
Calories Around the World
Average daily calorie consumption varies widely across the world. Americans consume about 3,600 calories daily on average, one of the highest in the world. In contrast, many developing countries average below 2,000 calories per person daily. Mediterranean diets, often considered among the healthiest, typically range between 2,000-2,500 calories with an emphasis on olive oil, fruits, vegetables, and fish.