To lose weight, you have to count calories, is clear as dumpling broth. What is less clear to many, however, is exactly how many fewer calories you’ll burn during a Diet must consume. And not everyone knows where calories are hidden in food. That’s why I opened my ears and fired up the calorie calculator! Because we tell you in this article exactly what to look for in your calorie intake and how to calculate your needs. We have summarized for you, where how many calories are in it, why you need them at all and how you get rid of the ones you don’t need.
Table of contents
The most important information about calories
Calories – weren’t they the little things that secretly sew clothes tighter at night? Well, they can already make the pants pinch, but they can’t sew ..
On the ingredient list of food you can usually find information about the number of calories it contains. It indicates how many calories are in food. "Thx for the info. And what are calories now?" you may think to yourself. With the Definition of calories namely, it knocks out many first of all the question marks. We would like to change that now.
These are calories
Would you have thought that behind the term calories actually hides only an ancient unit of measurement for energy? A calorie is not really a "thing" or "particle" or anything at all. It is an indication of quantity and describes exactly the amount of heat required to heat 1 gram of water by 1 degree Celsius. In other words, calories are actually just the heat energy needed to heat water. This results in the physiological calorific value of food, which is expressed either in kilocalories (kcal) or, more correctly, in kilojoules (kJ). Is now bit maybe a disappointing, huh? With the diet joke around these supposed "fatteners", you would have expected something worse than heat for sure.
Empty vs. full calories: These differences exist
Calories can be divided into different forms. Maybe you have heard of empty calories before? Empty calories are those that contain hardly any vital nutrients. This is often the case with sweets, chips, sugar drinks, alcohol or products made from white flour.
Better are full calories, which have a high density of nutrients and which your body can actually use. For example, foods that contain few calories and many nutrients are good for losing weight. These are among other things lean meat, low-fat dairy products, vegetables or even legumes. The nutrition makes the music here!
If you compare for example a chocolate with a Smoothie bowl with nuts and oatmeal, so you come to about the same calorie content. But: The calories in chocolate are mainly supplied by fat and sugar – both very quickly and conveniently available energy sources. One, two, three, bang they end up on your hips (remember the "empty calories" above)?). In the Bowl, on the other hand, there are many complex carbohydrates from oat flakes and fresh fruit, which are difficult to crack, and consume even for it again energy. If you look at the volume of both snacks, it also quickly becomes clear who is longer full makes: The little chocolate is gone with two haps, the bowl, on the other hand, fills the stomach and satiates for quite a while.
You can find a certain amount of calories in almost all foods. Because basically calories give nothing more than the Energy content of various nutrients again. These nutrients are also called macronutrients and include fats, carbohydrates and proteins. So foods that contain these nutrients are rich in calories. Please note that the values given are average values.
- Carbohydrates: 4 kcal per gram
- Proteins: 4 kcal per gram
- Fats: 9 kcal per gram
For this we need calories
Calories make you fat and are unhealthy? Fake News! On the contrary, calories are enormously important as an energy source for our body. It needs energy every day, for example to maintain organ function, to produce hormones and enzymes or to renew cells. What electricity from the socket is for electronic devices, calories are for our organism.
Calculate calorie requirement
The amount of calories in a food is also called calorific value, because that describes it trivially probably also best. Depending on your age, weight, sex, size and exercise habits, you burn different amounts of calories per day.
The Calorie requirement is often referred to as1300 to 1900 kcal per day figures. However, the daily calorie requirement can vary greatly, so it is different for all people, men and women due to the different body sizes and muscle proportions. And now it gets complicated. In addition, it depends namely, what you do during the day: Sitting or standing activity? Or both? Hard physical work or rather so others rumkommandieren? Lots of sport, little sport, no sport at all? BMI in the green zone or rather not?
You see, that with the calorie need one cannot say now at all so sweepingly. For example, if you don’t move much and just chill on the couch all day, your body needs little more than 1000 calories a day. If you work out every day and build muscle, your body will need more calories. Growing children even have a need of up to 3000 kcal.
Overall basal metabolic rate of men and women
Calculate calorie consumption
So we have learned that everyone has a basic need for calories and that you can also boost your calorie consumption through exercise. You want to know it even more concretely? Then watch this: This is what you consume when ..
This is how it works: Try out the calorie calculator for yourself
By the way! Of course, we have thought of everything for you and know that the personal calorie requirement is not so easy to determine by mental calculation. If you want to know it exactly, use nevertheless simply our free of charge SHEKO Calorie Calculator and already you are the calorie pro par excellence. If you have determined your average daily calorie requirement, you can now either add more for each additional activity and consume or save if you want to reduce weight.
Calorie deficit: This is how losing weight works
Many people think that you will lose weight if you stay below your calorie requirement. That’s also true, in the first step a lot is already done, if you eat the Calculate calorie intake against calorie consumption and create a balance that suits you. But real experts optimize further!
Losing weight by calorie deficit works as follows:
- On the one hand, through the reduced intake of calories
- On the other hand, however, also by doing more sports and thus burn more calories than you consume
By the way, shakes like the ones from SHEKO help you with this excellently, because they are support the concept of calorie deficit as low calorie Meal replacement excellent. Despite the reduced number of calories, our shakes provide you with optimal nutrients and vitamins. Thereby you set furthermore a balanced diet safe and you can still lose weight. This is mainly due to the high content of protein: Proteins make you full and have comparatively few calories. Thus our Shakes fall already nearly into the category of the Super foods.
Calorie table of the most common foods
When it comes to calories and nutrition, there are a lot of numbers involved. But unfortunately it does not work without numbers. They help to determine and compare the amount of calories of foods. This is especially important if you want to lose weight. How much Energy is thus provided by the "burning" of a particular food are made available to the body? So that you have a better overview of food calories in the future, here are the calorie numbers of the most important foods per 100 grams.
Calorie bombs: Be careful with these foods!
As already mentioned Fat, carbohydrates and proteins the most important calorie sources in food. Thereby fats have about 9.3 kcal, carbohydrates and proteins each 4.1 kcal per gram.
Fats are therefore particularly high in calories, which is why you should correctly reduce fatty foods when dieting. But also products with a lot of carbohydrates can have a Trap its. Carbohydrates are extremely versatile and range from cellulose and starch to the various types of sugar. Especially starch and sugar are often and unfortunately hidden in the following foods:
- Alcohol (z.B. cocktails or Aperol Spritz)
- Ready-made products and dishes (z.B. fast food)
- Snacks (z.B. chips)
- Sweets (z.B.l gummy bears)
- Soft drinks (z.B. Cola or soda)
- White flour products (z.B. Pizza or pastries)
Avoid calorie bombs when losing weight best therefore. By the way, fruit juices are also important in nutrition. The fructose of conventional fruit is extremely highly concentrated here, which of course also causes the calorie count to shoot upwards. Better are therefore low calorie drinks like water or tea, just 1 to 2 calories or, in the case of water, no calories at all.
When it comes to food, instead of the aforementioned calorie bombs, it is better to choose Low-calorie fruits and vegetables set. You are welcome, if you feel a little unsure, to try our delicious healthy Recipe selection serve!
Summary and conclusion
Calories are not unhealthy, nor do they make you fat when consumed appropriately. You are simply Energy contained in food. However, you can "overload" your body with food like an electronic device. For this reason you should always take your individual calorie needs keep an eye on. Especially with the Lose weight.
So that you do not have to be on war footing with the calories in the future, here once again your calorie checklist: