Understanding Calories

Calories are a simple way to measure energy. Generally speaking, people expend 1 calorie per minute when sitting relaxed.

Protein, carbohydrates and fats make up the calorie content of various foods in various quantities. One gram of:

• Protein contains 4 calories
• Carbohydrate contains 4 calories
• Fat contains 9 calories
• Alcohol contains 7 calories

Additional nutrients in foods for example, water, minerals, vitamins and fibre do not contain calories.

WARNING: not all calories are equal - for example, some foods such as sugar are 'empty calorie' foods that have no nutritional value bar calories. Click here for more information on the empty calorie foods to avoid.

How many calories do I need?

Your calorie needs are unique to you and depend on a number of factors including your age, gender, metabolism, activity level and body size.

Depending on your age, current weight and gender, your body in a resting state needs a certain number of calories every day to perform basic functions such as breathing, digesting food and body repairs. This minimum number is referred to as your Basic Metabolic Rate (BMR) or your metabolism. Use this calculator to gauge your own BMR.

BMR Calorie calculator

To lose weight your calorie intake simply needs to be less than the amount of calories you burn which can be achieved by reducing the number of calories in your diet and by increasing the amount of physical activity in your lifestyle.

Top line, there are 3,500 calories in 1lb of body weight. Over the course of a week, if you cut your daily calorie intake/expenditure by 500 calories you can expect to lose 1lb a week. To lose 1½ lbs a week this should be a daily reduction of 750 calories, and to lose 2lbs a week you need to eliminate 1,000 calories a day via food intake reductions and /or exercise.

A faster rate of weight loss is generally associated with weight regain and yo-yo dieting in the long term, so set yourself realistic goals for long term sustainable success! Click here to start a new weight loss plan today.

Simple ways to control calories

Strict calorie controlled diets are not for everyone, and for many the key to success is finding a sustainable eating plan which suits your eating personality and your lifestyle. Now that you have a handle on how many calories your body needs you can begin to get a better picture of how many you should be eating.

• Keep a food diary to keep track of what you are eating on a daily basis to give you a better idea of what simple changes you can make to the foods you already eat.
• Download our food and mood diary to track what foods you eat and how they affect your moods and energy levels.
• Think about all the good things healthy foods can give you including fibre, vitamins, minerals and take time to enjoy eating them in moderation!
• Start off by incorporating moderate levels of exercise into your everyday routine to help boost your calorie intake/expenditure balance. Click here for more tips and advice.
• Click here to find out your EATERtype to make informed choices and lifestyle changes tailored to your personal EATERtype to help cut out the calories that will have the most impact.
• Don't cut your calorie intake too drastically or too fast. This can often backfire and adversely affect your metabolism.

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