Lesson 3
Calories - Budgets & Calculations
Click here for the Recap
1. Energy in foods is stored primarily as three
Macronutrients - Fats, Carbs, and Proteins and calculated in Calories (kcal)
2. Our body needs all of these nutrients
to function, but in different quantities.
3. Food Cal calculations - 1 g of Protein =
4 Cal, 1g Carbs = 4 Cal, 1 g of Fats = 9 Cal
4. Generic recommended Macros intake - Carbs 45-65%, Fats 20-35%, Protein 10-35%
Didn't Read Lesson 2? Read Now
High energy density foods provide more calories per gram of food. But, low energy density foods provide fewer calories per gram of food – Basically, by choosing the lower energy density option, you get to eat a lot more food for the same number of calories!
Low energy density foods include foods with a high water content, whereas High energy density foods are high in fat and have a low water content.
Including more of the low-energy density foods in your diet, and eating high-energy density foods less often and in small amounts, can help control your overall calorie intake.
Your burn 70-80% of calories by just staying alive & processing food everyday. The remaining 20% is what requires maximum physical & mental effort though!
Have you ever wondered, how we calculate the Cal. Eaten & Cal. Burnt that you see on the HealthifyMe app?
If you aren’t training to climb the Mt. Everest, you need to eat anywhere between 1800-2500 Calories per day. But, your specific Calorie Eaten numbers are determined by calculating your -
That’s why we ask you for all this information after you sign up, so we can calculate your Metabolic Rate and your Calorie Consumption budget for you!
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
If your goal is to gain weight, then you should maintain a Calorie Surplus and if it is to lose weight then you maintain a Calorie Deficit.
But once you reach your desired goal, maintain a good balance between your food/diet intake energy and your activity or workout energy to stay at your ideal weight!
Don’t worry! Our Health experts can help you
maintain an energy balance with your diet &
workout. Head on to our
Plans page and
choose the right plan for yourself.
Exercise Equivalents of Your Food
Here’s something fun to make you
think of Energy Balance!
Note - These are just generic exercise equivalents for popular fatty foods, they differ from person to person based on their weight/speed and other component.
Good job! You just finished learning
Lesson 3 of our CalorieQ series