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What is a Calorie?
Little Gremlins that live in your food and make you fat
Attracted to you and not your thin neighbor
They do not depend on your circumstances
Calories are Not?
A Calorie (kcal) is the amount of energy it takes to heat 1
kilogram of water 1 degree Celsius
Calorie is a Unit of Energy
The calorie is a word we use to describe energy. The energy we
put into our body through food and drink and the energy we use to
move, think, and breathe.
Food and Drink = Gasoline
Cars needs Gasoline
Humans need food and drink
A calorie is energy like gasoline
1 Gallon of Gasoline is the same as
31,000 Calories
Calories In Calories Out
Energy Added Energy Used
We take in calories (energy) through food
and drinks
We use calories (energy) through doing
nothing, digesting and moving
Calories In – Energy Added
We Need Different Type of Fuel
Three basic nutrients with different amounts of energy
Fat is 9 calories a gram
Protein is 4 calories a gram
Carbohydrates are 4 calories a gram
Alcohol is 7 calories a gram no nutrition
Other Items Found in Foods
Fiber, Water, Vitamins, Minerals
Calories In – Energy Added
Food – Chew Your Food
Food Serving Calories
Wheat Bread 1 Slice 75
Double Quarter Lb w/ Cheese Each 734
Dry Roasted Pecans 1 oz. 201
Corn Oil 1 tbsp 124
Baked Potato 1 large 278
Cooked Spinach 1 cup 41
Calories In – Energy Added
Drinks - Try Some Water
Drink Serving Size Calories
Whole Milk 8 ounces 145
Coca Cola Classic 8 ounces 97
Cranberry Juice 8 ounces 120
Vanilla Latte 8 ounces 110
Regular Beer 8 ounces 90
Water 1 million ounces 0
3 Ways to Burn Calories
1. Basal Metabolic Rate: BMR or our body at
idle
BMR is around 60% of total calories
2. Food Digestion - uses 5 to 10 percent of our
calories
Calories Out – Energy Used
How Do We Burn Calories?
Calories Out – Energy Used
Movement
NEAT – All Other Movement
Aerobic Exercise
Resistance Training
Calories Burned - Approximate
Exercise Calories
Swimming Freestyle Light to Moderate Effort 197
Walking (20 Minute Miles) 119
Running (13 Minute Miles) 204
Running (12 Minute Miles) 282
Hiking (Rolling Hills) 180
Bicycling (9.4 mph) 197
Low Impact Aerobics 170
Doubles Tennis 170
Resistance training, moderate effort 129
We gain a pound if we eat and drink 3,500
calories more than we burn assuming we only
gained fat
453 grams in a pound and 9 calories per gram of fat = 3500
calories (stored energy) per pound of fat
You only need to eat and drink 32 more calories a day to
gain 50 pounds over 15 years
Think of the calorie as energy. If you take in more than you
need, you store it. Fat cells are designed to store energy so
the excess calories (energy) are usually stored as fat.
How Do We Gain Weight?
Weight Control
Food and Drink Metabolism, Movement and
Exercise
Energy in (calories
ingested) minus
Energy out (calories
used) is weight gain
or (weight loss)
Fit in the Middle
Weight Loss Planner

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What is a Calorie

  • 1. What is a Calorie?
  • 2. Little Gremlins that live in your food and make you fat Attracted to you and not your thin neighbor They do not depend on your circumstances Calories are Not?
  • 3. A Calorie (kcal) is the amount of energy it takes to heat 1 kilogram of water 1 degree Celsius Calorie is a Unit of Energy The calorie is a word we use to describe energy. The energy we put into our body through food and drink and the energy we use to move, think, and breathe.
  • 4. Food and Drink = Gasoline Cars needs Gasoline Humans need food and drink A calorie is energy like gasoline 1 Gallon of Gasoline is the same as 31,000 Calories
  • 5. Calories In Calories Out Energy Added Energy Used We take in calories (energy) through food and drinks We use calories (energy) through doing nothing, digesting and moving
  • 6. Calories In – Energy Added We Need Different Type of Fuel Three basic nutrients with different amounts of energy Fat is 9 calories a gram Protein is 4 calories a gram Carbohydrates are 4 calories a gram Alcohol is 7 calories a gram no nutrition Other Items Found in Foods Fiber, Water, Vitamins, Minerals
  • 7. Calories In – Energy Added Food – Chew Your Food Food Serving Calories Wheat Bread 1 Slice 75 Double Quarter Lb w/ Cheese Each 734 Dry Roasted Pecans 1 oz. 201 Corn Oil 1 tbsp 124 Baked Potato 1 large 278 Cooked Spinach 1 cup 41
  • 8. Calories In – Energy Added Drinks - Try Some Water Drink Serving Size Calories Whole Milk 8 ounces 145 Coca Cola Classic 8 ounces 97 Cranberry Juice 8 ounces 120 Vanilla Latte 8 ounces 110 Regular Beer 8 ounces 90 Water 1 million ounces 0
  • 9. 3 Ways to Burn Calories 1. Basal Metabolic Rate: BMR or our body at idle BMR is around 60% of total calories 2. Food Digestion - uses 5 to 10 percent of our calories Calories Out – Energy Used How Do We Burn Calories?
  • 10. Calories Out – Energy Used Movement NEAT – All Other Movement Aerobic Exercise Resistance Training
  • 11. Calories Burned - Approximate Exercise Calories Swimming Freestyle Light to Moderate Effort 197 Walking (20 Minute Miles) 119 Running (13 Minute Miles) 204 Running (12 Minute Miles) 282 Hiking (Rolling Hills) 180 Bicycling (9.4 mph) 197 Low Impact Aerobics 170 Doubles Tennis 170 Resistance training, moderate effort 129
  • 12. We gain a pound if we eat and drink 3,500 calories more than we burn assuming we only gained fat 453 grams in a pound and 9 calories per gram of fat = 3500 calories (stored energy) per pound of fat You only need to eat and drink 32 more calories a day to gain 50 pounds over 15 years Think of the calorie as energy. If you take in more than you need, you store it. Fat cells are designed to store energy so the excess calories (energy) are usually stored as fat. How Do We Gain Weight?
  • 13. Weight Control Food and Drink Metabolism, Movement and Exercise Energy in (calories ingested) minus Energy out (calories used) is weight gain or (weight loss)
  • 14. Fit in the Middle Weight Loss Planner