Calories
What calories are, how many you need, and how to balance intake for weight management. On codnexy.xyz.
What Is a Calorie?
A calorie is a unit of energy. In nutrition, we use kilocalories (kcal), where 1 kcal = the energy needed to raise 1 kg of water by 1°C. When we talk about 'calories' in food, we actually mean kilocalories. Your body needs calories for basic functions (breathing, circulating blood, cell repair) and for physical activity.
How Many Calories Do You Need?
Calorie needs depend on age, sex, weight, height, and activity level. The average adult woman needs about 2,000 calories per day, and the average adult man needs about 2,500. Your Basal Metabolic Rate (BMR) is the energy your body uses at complete rest. Adding activity gives your Total Daily Energy Expenditure (TDEE). To lose weight, eat slightly below TDEE; to gain weight, eat slightly above.
Empty vs. Nutrient-Dense Calories
Not all calories are equal. 200 calories of broccoli provides fiber, vitamins, and minerals, while 200 calories of candy provides mostly sugar. Nutrient-dense foods give you more nutritional value per calorie. Prioritise whole foods—vegetables, fruits, lean proteins, whole grains, nuts—over ultra-processed foods for better health outcomes even at the same calorie level.
Key Points
- \u27131 gram of protein = 4 calories, 1 gram of carbs = 4 calories, 1 gram of fat = 9 calories
- \u2713Average woman needs ~2,000 kcal/day; average man needs ~2,500 kcal/day
- \u2713TDEE = BMR × activity factor
- \u2713Eat in a deficit to lose weight, surplus to gain weight
- \u2713Prioritise nutrient-dense foods over empty-calorie foods