{"id":4327,"date":"2017-10-12T18:09:49","date_gmt":"2017-10-13T01:09:49","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=4327"},"modified":"2019-07-25T13:09:39","modified_gmt":"2019-07-25T20:09:39","slug":"what-are-calories-and-how-are-they-measured","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2017\/10\/12\/what-are-calories-and-how-are-they-measured\/","title":{"rendered":"What Are Calories and How Are They Measured?"},"content":{"rendered":"<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4329 size-full\" src=\"http:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2018\/01\/what-are-calories-and-how-are-they-measured.png\" alt=\"What are Calories and How are They Measured\" width=\"710\" height=\"352\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2018\/01\/what-are-calories-and-how-are-they-measured.png 710w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2018\/01\/what-are-calories-and-how-are-they-measured-300x149.png 300w\" sizes=\"auto, (max-width: 710px) 100vw, 710px\" \/><\/p>\n<p>From the <a href=\"http:\/\/bit.ly\/the-beachbody-on-demand-blog\" target=\"_blank\" rel=\"noopener noreferrer\">Beachbody On Demand Blog<\/a>, \u00a0<span class=\"posted-on\"><time class=\"entry-updated updated\" title=\"Thursday, October 12, 2017, 11:56 am\" datetime=\"2017-10-12T11:56:29-08:00\">October 12, 2017<\/time> <\/span><span class=\"entry-author\">| BY: <a class=\"author url fn\" title=\"Posts by Trinh Le, R.D.\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/author\/trinh-le\" rel=\"author\">Trinh Le, R.D.<\/a><\/span><\/p>\n<p>What are calories? These numbers are central figures (literally!) to weight-loss hopefuls and swole mates in gyms around the world.<\/p>\n<p>If you&#8217;re just starting out on your fitness journey, these numbers may be things you stare at on the back of a cereal box and cause you to scrunch your nose in disdain. A measly 1\/2 or 1\/4 cup of cereal has how many calories?!<\/p>\n<p>In truth, the conversation about calories is actually a conversation about food.<\/p>\n<h2><strong>Calorie 101: The Basics<\/strong><\/h2>\n<p>To understand calories, we have to understand why we eat food. We may eat to strengthen our health, fill emotional chasms, express cultural identity, or simply celebrate. However, food&#8217;s main biological role is to <a href=\"http:\/\/www.eufic.org\/article\/en\/artid\/biology-of-food-choice\/\" target=\"_blank\" rel=\"noopener noreferrer\">fill our needs for energy and nutrients<\/a>(think: valuable vitamins and minerals as well as protein, carbs, fats, and phytonutrients). Scientists need a way to measure this energy and they do so in the form of a calorie. By \u00a0<a href=\"http:\/\/www.merriam-webster.com\/dictionary\/calorie\" target=\"_blank\" rel=\"noopener noreferrer\">definition<\/a>, a Calorie (with a capital \u00e2\u20ac\u0153C\u00e2\u20ac\u009d) we commonly see on the back of nutrition labels is actually a kilo-calorie, meaning it&#8217;s made up of 1,000 calories. Each Calorie is capable of heating up 1 kilogram of water by 1 degree Celsius.<\/p>\n<p>In the past, food was burned in a <a href=\"https:\/\/fscimage.fishersci.com\/cmsassets\/downloads\/segment\/Scientific\/pdf\/foodtrack_spring_07.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">bomb calorimeter<\/a>, and the energy released was used to heat the surrounding water. Depending on how hot the water got, scientists would determine (voila!) the food&#8217;s caloric value. Today, that process is a little less exciting;<a href=\"https:\/\/www.nutrientdataconf.org\/PastConf\/NDBC17\/9-3_Stewart.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"> calorie counts are guesstimated<\/a> by summing up the calories from <a href=\"https:\/\/www.nutrientdataconf.org\/PastConf\/NDBC17\/9-3_Stewart.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">macronutrients<\/a> in food based on these rules of thumb:<\/p>\n<ul>\n<li>Carbohydrate = 4 Calories per gram<\/li>\n<li>Fat = 9 Calories per gram<\/li>\n<li>Protein = 4 Calories per gram<\/li>\n<li>Alcohol = 7 Calories per gram (Note: Alcohol is a <a href=\"http:\/\/pubs.niaaa.nih.gov\/publications\/arh27-3\/220-231.htm\" target=\"_blank\" rel=\"noopener noreferrer\">source of empty calories<\/a>.)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>A Calorie&#8217;s Claim to Fame<\/strong><\/h2>\n<p>Calories became a popular way to help explain weight maintenance in a sleek concept called \u00e2\u20ac\u0153energy balance.\u00e2\u20ac\u009d The basic premise of <a href=\"http:\/\/www.nhlbi.nih.gov\/health\/educational\/wecan\/healthy-weight-basics\/balance.htm\" target=\"_blank\" rel=\"noopener noreferrer\">energy balance<\/a>: If the amount of energy you eat (calories in) is equal to the amount of energy you expend (calories out), then your weight should remain the same. This concept is endorsed by expert organizations like the<a href=\"http:\/\/www.cdc.gov\/healthyweight\/calories\/\" target=\"_blank\" rel=\"noopener noreferrer\">Center for Disease Control<\/a>; many weight loss and diet programs encourage people to eat less and move more to create enough \u00e2\u20ac\u0153calories out\u00e2\u20ac\u009d for weight loss.<\/p>\n<p>For more details about this concept, check out <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/should-you-eat-back-the-calories-you-burn-through-exercise\" target=\"_blank\" rel=\"noopener noreferrer\">Should You Eat Back the Calories You Burn Through Exercise<\/a>?<\/p>\n<h2><strong>Can We Rely on Calorie Counts?<\/strong><\/h2>\n<p>As you can imagine, measuring calories from food is a messy business, so it&#8217;s not surprising that the calorie count on nutrition labels isn&#8217;t always accurate. Not too long ago, an article from the <a href=\"http:\/\/well.blogs.nytimes.com\/2015\/04\/27\/on-food-labels-calorie-miscounts\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>New York Times<\/em><\/a> stated that calories from foods high in proteins and fiber are overestimated by as much as 25 percent. The reason? The human body uses more energy to digest certain foods, such as nuts and meats, than it does to break down highly processed carbohydrates, such as cookies and bagels.<\/p>\n<p>According to <a href=\"http:\/\/www.scientificamerican.com\/article\/science-reveals-why-calorie-counts-are-all-wrong\/\" target=\"_blank\" rel=\"noopener noreferrer\">Robert Dunn<\/a>, a biologist at North Carolina State University, \u00e2\u20ac\u0153digestion is an intricate process.\u00e2\u20ac\u009d Dunn explains that our ability to extract calories varies depending on how long our intestines are, what gut bacteria we carry, and even how well we cook our food! Because of this variability, it may not even matter whether we can get calorie counts to be 100 percent accurate.<\/p>\n<p>At this point, you may wonder if calories even matter. They do. The point is that, while you don&#8217;t need to be nit-picky with calorie counts, you should still be generally aware of how much food you&#8217;re putting into your body. Calorie counting is one way to drive this awareness, another is to use <a href=\"https:\/\/www.teambeachbody.com\/shop\/-\/shopping\/BBPrtnFixCont?ICID=BLOG_PORTIONFIX&amp;refsource=Blog&amp;referringRepId=1393\" target=\"_blank\" rel=\"noopener noreferrer\">portion-control containers<\/a>. The tool you choose should reflect what works for the lifestyle you want to lead.<\/p>\n<h2><strong>Is a Calorie a Calorie?<\/strong><\/h2>\n<p>While the overall quantity of calories consumed is important for weight loss, the quality of your calories is equally important when creating a healthful diet. A calorie is not a calorie because our bodies process calories from carbohydrates differently than calories from protein and fat. For example, your body consumes more calories digesting protein than carbohydrates even though, nutritionally, the two macronutrients are worth 4 Calories per gram.<\/p>\n<p>In fact, <a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-1-5#B16\" target=\"_blank\" rel=\"noopener noreferrer\">5-10 percent of calories from the carbs<\/a> you eat are used to support its digestion, compared to <a href=\"http:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/1743-7075-1-5#B16\" target=\"_blank\" rel=\"noopener noreferrer\">20-30 percent for protein<\/a>. Another fun example comes to mind when we hone in on carbohydrates. Sugar, starches, and fiber are all carbohydrates; however, sugar and starch are easily digestible and can yield 4 Calories per gram while some forms of fiber, which is tougher to break down, is said to only yield about <a href=\"http:\/\/advances.nutrition.org\/content\/5\/6\/760.full\" target=\"_blank\" rel=\"noopener noreferrer\">2 Calories per gram<\/a>.<\/p>\n<p>What does all of this boil down to? Food quality matters! <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/best-diet-quality-counts\/\" target=\"_blank\" rel=\"noopener noreferrer\">Experts<\/a> consistently recommend that you reach for minimally processed foods like fruits, vegetables, whole grains, and healthy sources for fats and protein. It may seem like common sense, but there is an explanation. These foods are <a href=\"http:\/\/nihseniorhealth.gov\/eatingwellasyougetolder\/choosenutrientdensefoods\/01.html\" target=\"_blank\" rel=\"noopener noreferrer\">nutrient-dense<\/a>, meaning they contain many different vitamins and minerals for relatively few calories. This is especially helpful for weight loss, which likely involves cutting back on food.<\/p>\n<p>Ultimately, changing your weight involves understanding how much food you need to eat (calorie quantity) and which foods are best for your health (calorie quality).<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>From the Beachbody On Demand Blog, \u00a0October 12, 2017 | BY: Trinh Le, R.D. What are calories? These numbers are central figures (literally!) to weight-loss hopefuls and swole mates in gyms around the world. If you&#8217;re just starting out on your fitness journey, these numbers may be things you stare at on the back of [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[919],"tags":[870,1817,1816],"class_list":{"0":"post-4327","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-programs-to-lose-weight","7":"tag-calories","8":"tag-how-are-calories-measured","9":"tag-what-are-calories","10":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What Are Calories and How Are They Measured? - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2017\/10\/12\/what-are-calories-and-how-are-they-measured\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Are Calories and How Are They Measured? - Fitness, Health &amp; Longevity With Coach Rich Dafter\" \/>\n<meta property=\"og:description\" content=\"From the Beachbody On Demand Blog, \u00a0October 12, 2017 | BY: Trinh Le, R.D. 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