What is a Calorie Anyway?

A calorie is something that many people count, or look at, on a daily basis when it comes to deciding on what to eat, but it is more than just a number on a nutrition label. You look at the number, and the word, calorie, multiple times throughout the day, but chances are you aren’t even aware of the definition.

So what is a calorie? 

Well, as defined by Merriam- Webster, a calorie is a unit of heat used to indicate the amount of energy that foods will produce in the human body. In everyday terminology, a calorie is the energy we consume through eating and drinking, and a calorie is also what we burn during exercise, and throughout the day. When looking at a calorie in terms of food, it is important to understand what makes up a calorie and how that number is created.

First things first, there are two types of nutrients: micronutrients and macronutrients. Micronutrients are the minerals and vitamins in food, such as zinc, vitamin c, and potassium. When calories are labeled as “empty calories”, this typically means that have little to no essential micronutrients. Macronutrients, on the other hand, are fat, protein, and carbs, which are the parts of food that provide calories and energy.

When looking at a calorie it is important to look at the macronutrients, which are often lost in translation when people diet through the process of calorie counting. In dieting this way people are neglecting what their food is made of, which usually means not getting enough of one of the macronutrients, and in turn, getting too much of something else. Before I personally discovered tracking macros, I was getting way too many carbs and not nearly enough protein. I was using all of my calories on carbs, which yes having carbs is very important, but it equally as important to take in enough protein, and even fats, as well. 

Another problem with counting calories is it gives eating a lower calorie diet the connotation of being “healthy”, when, in fact, being restrictive on calories can lead to low energy, hormonal issues (loss of menstrual cycle for women), and eating disorders. Low energy and restrictive eating can also halt any sort of muscle building you were aiming for, as food, especially from specific macronutrients, is fuel, and without this fuel, or enough of it, it is hard to perform in the gym. In addition, counting calories works in the short term, but not in the long term, as people tend to fall off as they stop progressing, and no longer want to keep track of the numbers. Also, the body will adjust to the restrictive calorie intake at some point and when you begin to eat normally again the body will be shocked and will store that food as fat, this typically leads to gaining any weight lost, back, and sometimes even more.

So why is looking at the “macros” different from simply counting calories?

By looking at the macronutrients, in addition to calories, you can better understand what exactly you are eating and how much. It is recommended that the average adult gets 40-65% of its daily calories from carbs, 20-33% from fat, and 10-35% from protein. By using these macronutrient percentages as daily goals, and implementing them, in addition to watching (not necessarily strictly counting) calories, you can create a more balanced approach to the “calorie” and food in general.

Sources: 

http://paleoleap.com/reasons-not-count-calories/

http://www.livestrong.com/article/388545-macronutrient-ratios-in-a-diet/

http://www.medicalnewstoday.com/articles/263028.php

http://www.merriam-webster.com/dictionary/calorie