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 gasoline1 Gallon of Gasoline is the same as

31,000 Calories

Calories In Calories OutEnergy 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 AddedWe 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 AddedFood – Chew Your Food

Food Serving CaloriesWheat Bread 1 Slice 75Double Quarter Lb w/ Cheese Each 734Dry Roasted Pecans 1 oz. 201Corn Oil 1 tbsp 124Baked Potato 1 large 278Cooked Spinach 1 cup 41

Calories In – Energy AddedDrinks - Try Some Water

Drink Serving Size CaloriesWhole Milk 8 ounces 145 Coca Cola Classic 8 ounces 97 Cranberry Juice 8 ounces 120 Vanilla Latte 8 ounces 110Regular 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 UsedHow Do We Burn Calories?

Calories Out – Energy UsedMovement

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