CALORIES

What are they and why do we need them?

What is a calorie?

• A calorie is a unit of energy . A calorie is the amount of energy, or

heat

, it takes to raise the temperature of 1 gram of water 1 degree Celsius.

We all know how to read how many calories are in a product, but where do they come from?

» Caloric Breakdown • 1 g Carbohydrates: 4 calories • 1 g Protein: 4 calories • 1 g Fat: 9 calories • 1 g Alcohol: 7 calories • http://home.howstuffworks.com/calorie.htm

In order to determine how many calories are needed for our body to function, three factors are taken into account:

•

3 factors in determining caloric needs:

• 1.- BMR- Basal Metabolic Rate • 2.- Physical Activity • 3.- Thermic Effect of Food

BMR- Basal Metabolic Rate

• the amount of energy your body needs to function at rest •

Harris-Benedict formula Adult male

: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) •

Adult female

: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) (4.7 x age in years) • http://home.howstuffworks.com/calorie.htm

Physical Activity

• This includes practically everything done during the day, for example:

Activity (1 hour)

Aerobics (general) Billiards Ultimate Frisbee Jumping Rope (general) Running (9 min. mile) Soccer (general) Walking (3 m.p.h.)

130 lbs

354 cal 148 cal 207 cal 590 cal 649 cal 413 cal 207 cal 422 cal

155 lbs

176 cal 246 cal 704 cal 774 cal 493 cal 246 cal 518 cal

190 lbs

216 cal 302 cal 863 cal 949 cal 604 cal 302 cal

Thermic Effect of Food

• how much energy your body uses to digest food • To calculate: multiply the total number of calories you consume in one day by .10, or 10% http://home.howstuffworks.com/calorie.htm

To put calories in perspective:

Still want to eat that fast food?

• A quarter pounder hamburger contains about 420 calories.

• A quarter pounder with large fries & large shake contains about 1200 calories.

• A quarter pounder with cheese, large fries & large shake contains about 1300 calories.

• To burn off the calories in the latter, take a brisk 5 hour walk. • A better option than a quarter pounder is a regular hamburger with regular fries. This contains about 475 calories. You can walk off the calories in this, in less than 2 hours.

• http://www.annecollins.com/calories/calories-quarter-pounder.htm

• • • • • • • • • • • • • • • • •

KEEP IN MIND, THESE AMOUNTS DO NOT INCLUDE A DRINK OR FRIES: Total Calories McDonald's

Chicken Selects® Premium Breast Strips (10 pc)

McDonald's

Deluxe Breakfast

McDonald's

Chocolate Triple Thick Shake (32 fl oz cup)

Papa John's

Original Crust Pizza - The Works

Taco Bell

Grilled Stuft Burrito - Beef

Pizza Hut

Extra Large Pepperoni Lover's® Pizza (16in) 1,270 1,220 1,160 330 720 520

Burger King

DOUBLE WHOPPER® With Cheese

Burger King

WHOPPER® With Cheese 1,060 800

Arby's

Market Fresh® Ultimate BLT Sandwich

Arby's

Market Fresh® Chicken Club Wrap

Subway

Meatball Marinara Sub (6in)

Subway

Classic Tuna Sub (6in)

Subway

Veggi-Max Sub (6in)

McDonald's

Big Mac®

Wendy's

Great Biggie® Fries 780 680 560 530 390 560 590 •

Fat Calories

590 540 240 100 300 210 620 440 410 350 220 280 70 270 260 http://www.fatcalories.com/results/rs_allthefacts2.cfm?Restaurant=%25&SortOrder=TotalCal&SortAD=DESC&Submit=Search

DID YOU KNOW?

– About 70 calories a day are burned by drinking 64 oz of ice water a day – The amount of calories listed on food labels are actually kilo-calories; 1000 calories = 1 kilo-calorie. So a soda with 100 calories really has 100,000 calories, but have no fear, this also applies to calories burned.

BIBLIOGRAPHY

• • • http://home.howstuffworks.com/calorie.htm

http://www.annecollins.com/calories/ http://www.fatcalories.com/results/rs_allthefacts2.cfm?Restaurant=%25&SortOrder=TotalCal&SortAD=DESC&Sub mit=Search