How Many Calories to Lose Weight Series-1?

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What Are Calories?

One of the questions people research the most on the Internet is “how many calories should I eat a day”. There are different categories and tables that serve as guidelines for different people, depending on age, sex, pregnancy, breastfeeding, the intensity of physical and mental activity, etc. At the same time, there are different criteria upon which you should determine your daily calorie intake.

In this article, we will answer some of the burning calorie intake issues, including “how many calories should I eat to lose weight”, “how many calories to lose a pound”, and determine the caloric values of certain foods.

First, let’s learn more about calories.

A calorie is a unit of energy. In the International System of units, Joule is used as the standard unit for energy, and calories are used as a measure of the energy in metabolism that is needed for the body to function, as well as for the energy stored in food.

Types of Calories

Scientifically, there are two types of calories:

  • Low calorie or gram of calories (abbreviated “Cal”) – represents the amount of energy required to increase the temperature of one gram of water by one degree Celsius;
  • High calorie, kilo-calorie – strong or nutritional calorie (abbr. “kcal”) – the amount of energy needed to increase the temperature of one kilogram of water by one degree Celsius.

Calories in Foods

When it comes to calories in food, one gram of calories is a very small amount to define the nutritional value of any food. Therefore, we use the term “kilo-calorie“.

In general, humans and animals need a certain minimum amount of energy per day in order to maintain the basic vital processes in the body and its functions, such as breathing, maintaining body temperature, organ functions, blood circulation, and others.

This minimum amount of energy is called basal metabolism or BMR (basal metabolic rate) and implies the energy needed when our body is at a state of rest. However, all our additional activities consume additional energy, so it is necessary to intake a larger amount of energy than the minimum, depending on our needs.

All the energy that our body needs is provided by food intake, and the number of calories in food shows how much potential energy food has.

On the nutritional labels of many products, you can notice several main parameters that always stand out, and these are proteins, fats, and carbohydrates. These three items are the main sources of energy. Other parameters such as water, fiber, indigestible substances, minerals, and vitamins do not participate in energy production.

A gram of carbohydrates has 4 calories, a gram of protein has 4 calories, and a gram of fat has 9 calories. Another source of energy that exists is alcohol which has 7 calories per gram.

Every food or dish has a certain combination. The combination consists of mainly these three first sources and gives a certain number of calories, or a certain amount of energy. Carbohydrates, proteins, and fats are needed by the body for maintaining its vital functions.

By burning calories through metabolism, enzymes convert carbohydrates into glucose and other sugars, fats into glycerol and fatty acids, and proteins into amino acids. Then, these molecules are further absorbed through the bloodstream for immediate energy, building material, or simple storage for later use.

 

How Many Calories Should I Eat A Day?

How many calories our body needs each day significantly depends on how physically active we are. In this section, you will find out how many calories you need to ingest per day depending on how much you move and exercise.

If you want to maintain a healthy weight and not gain weight, check what your ideal number is when it comes to calories, determined based on your physical activity:

  • Very active: If a person exercises for an hour or more every day or does a very physically demanding job, the daily calorie intake for women should be 2000 to 2500 calories and for men 2500 to 3000 calories.
  • Moderately active: People who exercise 30 to 60 minutes a day – women should ingest 1900 calories and men 2500.
  • Low activity: People who take 5,000 to 8,000 steps a day will need to ingest 1,800 calories (women) and 2,200 calories (men).
  • Sedentary lifestyle: For people who spend most of the day sitting and doing less than 5,000 steps a day, the number of calories consumed should not exceed 1600 for women and 1800 for men.

 

How Many Calories Should I Eat To Lose Weight?

Now, let’s come to the burning question: “how many calories should I eat to lose weight”. The principle of losing weight is simple – if you want to lose weight, you should eat fewer calories than the daily recommended number for your age and gender.

This is also related to your physical activity. You should eat 200 calories less than the required number for your specific lifestyle. For example, 1400-1500 if you lead a sedentary lifestyle, and 1600-1700 if you have low activity. You should take 1800 if you are a very active woman and 2300 if you are a very active man.

 

How Many Calories To Lose A Pound?

If you want to lose one pound a week, a young man should take 2,100 –2,200 calories per day. A young woman should take 1,600 – 1,700 calories a day. This is also relative to your physical activity.

Make sure to do some sports on a daily basis or at least 2-3 times a week. In this way, you will establish a steady and healthy weight loss. Also, you will avoid sagging skin and weight loss-gain boomerang effect.

 

How To Determine The Number of Calories in Food?

Theoretically, there are several ways to determine the number of calories in a particular dish or food. Some of them are free enthalpy, measuring the amount of adenosine triphosphate formed during food metabolism, and measuring the heat generated by burning food in a bomb calorimeter.

Today, most of us use ready-made food calorie value tables. Those are made by nutritionists and scientists. You can use such a table from a trustworthy source in your daily caloric intake calculations.

 

Caloric Values of Certain Foods

If you are planning to follow your daily caloric intake, you must be aware of the caloric values of different foods and ingredients. In the following rows, we bring you the values for the most popular and widely consumed foods.

 

How Many Calories Are in Rice?

If you wonder how many calories in rice are, we can give you information on different types of rice. This food is on the very top of the list of the most widely and most often used food in the world.

The calorie counter for white steamed rice will show you 100 calories per 0.5 cup serving. The same type and amount of cooked or boiled rice account for 103 calories. If you prefer the same amount of brown, long-grain, cooked rice, you will take about 340 calories!

Therefore, the low or high-calorie status depends on the type of rice and preparation process. In general, we can say rice is a low-calorie food.

 

How Many Calories Are in A Banana?

Banana is one of the most caloric fruits. It will quickly bring a feeling of satiety. It is a good choice after doing sports or intense physical activity.

The answer to the question you want to know is simple – a fresh, 7-inch banana accounts for 105 calories. One tablespoon of dehydrated banana has only 21 calories. Banana chips are a rather caloric choice.

If you eat 25 of them, you will take more than 200 calories, namely 210!

 

How Many Calories Are in Strawberries?

Now, let’s see how many calories are in strawberries. 0.5 cup of fresh, whole strawberries has only 23 calories. Therefore, you can eat lots of strawberries without fear of gaining weight!

Also, a high percentage of strawberries is actually water. It will help you get rid of toxins. In addition, strawberries contain many different vitamins that are good for your health.

 

How many calories are in an orange?

If you want to know how many calories in orange are, take a look at these data. Namely, one whole, fresh, 2.5-inch orange has 65 calories. One blood orange has 70 calories.

Moreover, it is important to know data for orange peel too as this ingredient is often found in different kinds of cakes and sweets.

1 tablespoon of fresh, grated orange peel has 6 calories. Finally, one cup of unsweetened, fresh orange juice brings you 120 calories.

 

How Many Calories Grapes Have?

How many calories grapes bring you? Half a cup of red, fresh grapes accounts for 52 calories. The same goes for green grapes. Moreover, grapes contain lots of water. It is an excellent choice for solving the constipation problem. It helps get rid of toxins too.

 

How Many Calories 1 Apple Has?

Now, let’s learn how many calories 1 apple has. Apples are among the least caloric fruits and foods in general. Namely, one medium, 3-inch, fresh apple has only 44 calories!

This places it on the low-calorie food list. Moreover, apples are among the healthiest fruits. Therefore, you should definitely have at least one apple a day.

 

How Many Calories Raspberries Have?

Half a cup of fresh raspberries has only 32 calories. It is very interesting to compare this amazingly low value with a very high value of 0.5 cups of canned raspberries with heavy syrup.

Namely, the latter contains the amazing 120 calories! Therefore, you should opt for fresh, raw raspberries if you want to lose weight or maintain your current weight.

 

How Many Calories does Cucumber Account For?

Cucumbers are excellent vegetables if you want to lose weight. A high percentage of a cucumber is actually water! As expected, one 8-inch fresh cucumber with skin has only 45 calories.

You might want to know the value of calories per cup. One cup of fresh cucumber slices has 15 calories.

 

How Many Calories in An Egg?

We are sure you want to know how many calories in an egg are. One whole, the chicken raw egg has 72 calories. 0.5 cup of raw egg whites has 64 calories. 1 raw egg yolk has 55 calories. If you prefer scrambled eggs, you must know that 1 whole scrambled egg brings you 91 calories.

How many calories a hard-boiled egg has is another question people often ask. One large (L-size) hard-boiled egg has 78 calories.

How many calories 2 scrambled eggs have is another interesting question. The answer is 180 calories. We can conclude that eggs belong to the medium-high calorie category.

When it comes to duck eggs, one whole raw egg accounts for 130 calories. One, whole, raw goose egg has 266 calories, while one turkey egg has less – 135 calories.

 

How Many Calories Chicken Breast Brings?

Chicken meat is one of the most widely consumed meats and protein sources around the world. Therefore, you must wonder how many calories chicken breast brings.

Two pieces of fat-free, sliced chicken breasts account for 34 calories. This means you can enjoy your chicken meals as long as you don’t use heavy cream, oil, or butter!

Furthermore, one whole fried chicken breast with skin accounts for 200 calories. 1 whole grilled chicken breast has 165 calories. Therefore, pay attention to the way you prepare your chicken!

 

How Many Calories in Chicken?

Do you know how many calories in chicken there are? A 4-ounce weight chicken has 200 calories. This is the value for chicken with seasoning and skin. Don’t forget that you should always pick organically-grown chicken. Otherwise, you might be ingesting more hormones and antibiotics than you know!

 

How Many Calories Hot Dog Has?

It is interesting to see how many calories a hot dog has. One sausage-style, whole, the beef hot dog has 130 calories. If you choose to serve with cheese you will get 5 additional calories.

1 whole turkey hot dog with cheese has 143 calories, while one pork hot dog has 170 calories. Fat-free turkey hot dog has only 50 calories.

 

How Many Calories Milk Has?

1 cup of 2% cow milk has 122 calories. 1 cup of goat milk has 165 calories. One cup of sheep milk has 265 calories.

If you are looking for D vitamin added milk, you should know that 1 cup of 3.25 % milk with vitamin addition accounts for 150 calories.

If you want A and D vitamin added 1% fat milk, you will get 100 calories. 0.33-cup of non-fat, dry powder milk has 80 calories.

 

How Many Calories Glass of Red Wine Has?

Finally, let’s take a look at the situation with alcoholic drinks. We know that alcohol has many calories. Even though you won’t feel full after a drink, you must know that you will take lots of calories!

For example, how many calories glass of red wine has? One glass of red wine has 85 calories. 5 fluid ounces of red wine has 125 calories.

 

How Many Calories Vodka Has?

Now, let’s see how many calories vodka has. 1 fluid ounce of 80-proof vodka has 64 calories! The same amount of 100-proof vodka has even more – 82 calories. Therefore, you should stay away from alcohol if you want to lose weight.

 

How Many Calories Do You Need to Take Per Day?

An average man should consume up to 2800 kcal per day, and an average woman up to 2200 kcal. However, each person’s metabolism differs and the intake depends on many different parameters.

How many calories you need to intake every day depends on the age of the person, the gender, height, weight, activity, basal metabolism, the job he/she normally does, body composition, and, ultimately, genetics itself.

Additional factors that also affect the number of calories to be taken can be various diseases, pregnancy, hormonal disorders, and similar factors.

There are tools that make their calculations based on several data (height, age, sex, and current weight) to determine, roughly, how many calories are needed for proper basal metabolism (BMR calculator).

Then, based on the TDEE calculator, we calculate how many calories we consume during the day when our daily activities are taken into account.

Furthermore, based on these two data, we can know approximately how much energy our body needs and therefore how much food (calories) we need to ingest to maintain optimal body mass.

If we need about 2,000 kcal a day to maintain optimal body weight, then anything we ingest over 2,000 kcal will turn into adipose tissue and this causes weight gain. If we consume less than 2,000 kcal, there is a problem of lack of energy, which causes weight loss.

Finally, we can lose those extra calories through physical activity. In the following sections, we will deal with rates of burning calories through different types of activities.

 

Physical Activity And Burning Calories

We all know that all kinds of physical activities lead to burning calories. In the modern way of life, where most adults are in the house-car-elevator-office relationship, man has forgotten that he was created to move.

You can often hear people say they had gained weight since they bought their car. In that case, the decision to introduce physical activity to one’s daily routine will help lose weight.

Some activities are true champions in burning calories, while others are not so beneficial.

If you are wondering how many calories does walking burn, you can be happy, as it burns a significant number of calories if we take into account that walking is not a very demanding activity. Of course, burned calories depend on the mass of the walker and pace too.

 

How Many Calories Does Walking Burn?

Here is a promising statement: walking at a certain pace with a healthy diet can help you lose weight and get in shape in only 5 weeks.

First of all, let’s remember that any activity, even walking, requires mental preparation if you want to achieve the effect of losing weight. Walking for more than 20 minutes falls into the category of aerobic training, which certainly makes a person work on improving their health.

Maximum oxygen uptake increases, the load on the heart decreases, and stress certainly decrease too.

However, a person who approaches walking without preparation and does not use the proper technique that includes both arms and legs, will not be able to burn enough calories.

If you want to lose weight by walking, it is very important to do it at the right pace. The best thing is the fact that when you walk fast, the deep abdominal fat tissue begins to melt first.

Another good news is that fast walking puts less pressure on the ankles than running. This is because your foot always touches the ground when walking, while during running there are moments when the whole body is in the air and when you land on the ground, the body is exposed to the impact.

 

Tips for Burning More Calories Through Walking

Here are some tips that will help you lose more calories through walking. If you follow these tips, combined with a healthy diet, you can lose up to 5 pounds in 3 weeks, and you can walk anywhere and anytime.

For maximum fat loss, walk at a fast pace three times a week for 30 minutes. You can walk these 30 minutes at once or you can interrupt them with short breaks during which you will walk more slowly, take some water or stretch.

If you walk at a pace you usually use for shopping and walking in the streets, you can burn 238 calories in one hour. This walking intensity is usually marked as 4 on a scale of 10.

If you prefer fast walking, which implies walking at a speed of 5 or 6 on a scale of 10 or walking six kilometers per hour, you will burn 340 calories in an hour.

As you walk at this speed you can speak, but after every few sentences, you need to get some air. This marker can help you determine your pace.

Strong and fast walk – the speed is about 8 kilometers per hour, and you will burn about 564 calories per hour. Walking at this pace implies waving your arms for greater air deflection and walking at greater steps.

As a result, you should walk at a speed of 7 or 8 on a scale of 10. If you walk fast enough, you will hardly be able to speak, only three or four words in a row because you will have to concentrate on breathing.

Furthermore, you should pay attention to the movements of your body. During each step on the leg, you should actively contract the leg muscles. Also, you should feel that your abdominal wall is compressed.

You must catch the walking pace that will lead you to an anaerobic zone where you will feel unable to breathe enough air. This may initially happen after just a few minutes, but will gradually lengthen as the body adapts.

 

How Many Calories Are Burned in 10000 Steps?

We have already seen that walking burns so many calories. You should definitely walk every day for several kilometers or miles. To be specific, if you pass 6 km per hour, you can burn between 300 and 500 calories, depending on your weight.

 

Final Words

Calorie calculation is a widespread, well-known, and popular method of calorie intake control. An average adult man needs 2800 kcal per day, while an adult woman who is not pregnant nor breastfeeding needs 2200 kcal per day. These are the values required for maintaining the current weight.

However, if you want to lose or gain weight, you will need to decrease, i.e., increase your calorie intake on daily basis. Moreover, your needs depend on your physical activity.

Related to this, burning calories with physical activity is the very best and natural way of keeping your weight on the desired level or losing weight. Walking is one of the best methods. Adjusting your pace and length of walking on a daily basis will increase your calorie-burning efficiency.

Finally, referring to a list of caloric values of different foods shows us that certain fruits and most vegetables are least-caloric foods. White meat, such as chicken is also low-calorie rated food. Most importantly, you must prepare your foods in a healthy way. This significantly affects the caloric value of foods.

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