Brenda Khan
The amount of energy in food and drink is measured in calories. Your body needs energy from calories to function properly. If you want to stay at the same weight, the calories your body uses should be the same as the amount of calories you eat and drink. If you eat and drink more calories than you use, you will likely put on weight, as your body stores the extra energy as fat. If you eat and drink fewer calories than you use, you will likely lose weight. If you are trying to lose weight, you may need to adjust your macros. However, your weight will fluctuate within each day and across the week, so make sure you weigh yourself each morning, note the weekly averages, and compare across weeks. You can get healthy calories from eating a diet that includes fruit and vegetables, starchy foods, protein and unsaturated fats.
| Characteristics | Values |
|---|---|
| What are calories? | The amount of energy in food or drink is measured in calories. |
| Why do we need calories? | You need energy from calories for your body to work properly. |
| How do calories affect weight? | To stay at around the same weight, the calories your body uses should be the same as the amount of calories you eat and drink. |
| If you eat and drink more calories than you use, you are likely to put on weight. | |
| If you eat and drink fewer calories than you use, you are likely to lose weight. | |
| What foods contain calories? | You can get healthy calories from eating a diet that includes fruit and vegetables, starchy foods, protein and unsaturated fats. |
| How to add calories to your diet | You can add calories to your diet by adding chopped hard-boiled eggs to salads, salad dressings, vegetables, casseroles, and creamed meats. |
| You can add calories to your diet by beating eggs into mashed potatoes, pureed vegetables, and sauces. | |
| How to manage calorie intake | You can have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. |
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What You'll Learn
How to add calories to your diet
If you need to add calories to your diet, there are several ways to do so in a healthy way. Firstly, you can add extra olive or canola oil when cooking lean meats, vegetables, stir-fries or soups. You can also add oil-based vinaigrette dressings to salads, vegetables and pasta, or dip bread in olive oil and vinegar.
Another way to add calories is to eat more nuts and seeds. You can add 1/4 to 1/2 a cup of nuts to your daily diet, or sprinkle them on yoghurt, cereal, oatmeal and stir-fries. You can also add them to muffin and bread recipes. Nut butters are another versatile option, which can be spread on fruit or crackers.
You can also add avocado to your diet, such as in the form of guacamole or avocado slices in a sandwich or salad. Olives are another calorie-dense food, which can be added to pasta, pizza and salad, or eaten plain.
Finally, you can add calories through drinks. For example, you could add whole milk to your coffee, or drink 100% fruit juices, shakes or smoothies.
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How to adjust your macros
If you want to adjust your macros, you first need to understand the role of calories in your diet. The amount of energy in food or drink is measured in calories, and your body needs this energy to function properly. To maintain your weight, the number of calories you consume should be the same as the number of calories your body uses. If you consume more calories than you use, your body will store the extra energy as fat, and you will gain weight. If you consume fewer calories than you use, you will lose weight.
If you want to lose weight, you need to consume fewer calories than you use. This can be achieved by reducing your calorie intake, increasing your physical activity, or a combination of both. To reduce your calorie intake, you can make changes to your diet, such as eating more fruits and vegetables, which are low in calories and high in nutrients. You can also plan your meals in advance to help manage your calorie intake. Additionally, checking nutrition labels on food packaging can help you make informed choices about the calorie content of the foods you consume.
If you want to gain weight, you need to consume more calories than you use. This can be achieved by increasing your calorie intake, reducing your physical activity, or a combination of both. To increase your calorie intake, you can add calorie-dense foods to your diet, such as nuts, seeds, and healthy oils. You can also consume larger portion sizes or add extra snacks throughout the day.
It is important to note that adjusting your macros is not just about calories. Macros refer to macronutrients, which include carbohydrates, proteins, and fats. These nutrients play different roles in your body and have different calorie amounts per gram. For example, carbohydrates and proteins provide 4 calories per gram, while fat provides 9 calories per gram. Therefore, when adjusting your macros, you need to consider not only the total number of calories but also the ratio of carbohydrates, proteins, and fats in your diet. This will ensure that your body is getting the right balance of nutrients to support your health and fitness goals.
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How to understand calories
Calories are a measure of the amount of energy in food or drink. Your body needs this energy to function properly. To maintain your weight, the calories your body uses should be the same as the amount of calories you eat and drink. If you eat and drink more calories than you use, you are likely to put on weight, as your body stores the extra energy as fat. Conversely, if you eat and drink fewer calories than you use, you are likely to lose weight.
The more energy you spend doing an activity, the more calories you will use. For example, fast walking uses more calories than walking at a moderate pace. You can get healthy calories from eating a balanced diet that includes fruit and vegetables, starchy foods, protein and unsaturated fats.
To set a calorie target, you can use a calorie calculator. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day.
To manage your calorie intake, you can check nutrition labels on food packaging for calorie information, which will be displayed under the "energy" heading. You can also look for calorie information on restaurant and takeaway menus. Planning your meals can also help you manage your calorie intake.
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How to manage your weight
To manage your weight, you need to understand calories. Calories are a measure of the amount of energy in food and drink. Your body uses this energy to function properly. To stay at around the same weight, the calories your body uses should be the same as the amount of calories you eat and drink. If you eat and drink more calories than you use, you will likely put on weight as your body stores the extra energy as fat. If you eat and drink fewer calories than you use, you will likely lose weight.
To manage your weight, you can try a zigzag diet, which involves a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week and 1,775 the other four days, or you could consume 2,000 calories every day.
You can also try to have a balanced diet, which includes fruit and vegetables, starchy foods, protein and unsaturated fats. Planning your meals can help you manage your calorie intake. Check nutrition labels on food packaging for calorie information, which will be displayed under the "energy" heading. You can also look for calorie information on restaurant and takeaway menus.
It's important to note that your weight will fluctuate within each day and across the week, so make sure you weigh yourself each morning, note the weekly averages, and compare across weeks. If your diet adherence has been poor, you can't fairly judge the efficacy of your current diet, so make sure you fix that first. If your sleep quality is poor or you are under a lot of stress, address those issues first as they can cause water retention, masking fat loss.
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How to have a balanced diet
To have a balanced diet, it's important to understand calories. The amount of energy in food or drink is measured in calories, and your body needs this energy to function properly. To stay at the same weight, the calories your body uses should be the same as the amount of calories you eat and drink. This is known as energy balance.
If you eat and drink more calories than you use, your body is likely to store the extra energy as fat, and you will put on weight. On the other hand, if you eat and drink fewer calories than you use, you are likely to lose weight. This is because your body will need to use its stored energy (fat) to make up for the deficit.
A balanced diet should include a variety of food groups, such as fruit and vegetables, starchy foods, protein and unsaturated fats. These foods provide essential nutrients that your body needs to function optimally. For example, fruit and vegetables are rich in vitamins, minerals and fibre, while starchy foods provide energy and protein helps to build and repair body tissues.
To ensure you're getting a balanced diet, it's a good idea to plan your meals in advance. This way, you can make sure you're including a variety of foods from different food groups and not overindulging in any one type of food. Checking nutrition labels on food packaging can also help you to understand the calorie and nutrient content of the foods you're eating.
Finally, it's important to be mindful of your activity levels. The more energy you spend doing an activity, the more calories you'll use. For example, fast walking uses more calories than walking at a moderate pace. So, if you're looking to maintain your weight, you may need to adjust your calorie intake based on your activity levels.
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Frequently asked questions
The amount of energy in food or drink is measured in calories. To stay at around the same weight, the calories your body uses should be the same as the amount of calories you eat and drink. You can find out how many calories you should be eating by checking nutrition labels on food packaging, or by using a calorie calculator.
You can find out how many calories are in the food and drink you consume by checking nutrition labels on food packaging, or by looking for calorie information on restaurant and takeaway menus.
The more energy you spend doing an activity, the more calories you'll use. For example, fast walking uses more calories than walking at a moderate pace.
If you want to lose weight, you need to eat and drink fewer calories than you use. You can do this by having a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target.
