A slice of cheese pizza contains approximately 200–300 calories, while a chocolate chip cookie typically contains approximately 150–200 calories.

A serving of butter chicken can range from 400-600 calories, and that’s delicious butter. naan You feel like adding another 200-300 calories.

In recent years, the concept of ‘calorie’ has taken on vital importance in our lives. Before enjoying a meal, many of us check the calorie count, which often leads to feelings of guilt afterward.

For people who want to lose weight, it is important to manage calorie intake; Whereas those aiming to gain weight need to increase its consumption. But have you ever wondered how many calories an average Indian actually requires per day?

role of calories

“Calorie is a unit of heat or energy generated from the foods we eat. They are essential for all involuntary functions of the organs and voluntary functions like playing, eating and walking,” says Dr. Karthigai, Head of Clinical Nutrition and Dietetics. Selvi A. , Gleneagles BGS Hospital, Bengaluru, tells India Today,

Experts explain that all cells, tissues and organs of the body require energy (calories). Without enough energy, cells die and organs like the lungs and heart stop functioning.

The caloric value of macronutrients is as follows:

• There are 4 kilocalories (kilocalorie) in 1 gram of carbohydrate.
• 1 gram of protein contains 4 kcal
• 1 gram of fat contains 9 kcal

It is important to understand that one calorie (also often called a small calorie) is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius.

Meanwhile, one kilocalorie (often referred to as a large calorie) is equal to 1,000 small calories. In everyday context, when people talk about ‘calories’ in food, they usually mean kilocalories.

So, while the two are related, they are not the same: 1 kilocalorie = 1,000 calories. Except in nutrition, where they are used interchangeably.

How many calories do you need?

According to Pavitra N Raj, chief dietitian, Manipal Hospital, Bengaluru, a person’s calorie requirement generally depends on their activity levels.

“A sedentary woman may need about 1,400 to 1,600 kcal, and a sedentary man may need 1,800 to 2,000 kcal,” she says.

Adding to this, Dr. Karthigai Selvi A mentions that factors like height, body weight, shape and overall health should also be taken into consideration.

Doctors say, “The energy requirement of an adult male (65 kg) and female (55 kg) with sedentary nature is 32 kilocalories (2,080 kilocalories) per kilogram of body weight and 30 kilocalories (1,650 kilocalories) per kilogram of body weight respectively.” Kilocalories) are required, respectively.”

Dr. Karthigai also shares the daily calorie requirements of children aged 0 months to 18 years:

• 0-6 months: 90 kcal/kg
• 7-12 months: 80 kcal/kg
• 1-3 years: 83 kcal/kg
• 4-6 years: 74 kcal/kg
• 7-9 years: 67 kcal/kg
• 10-12 years: 64 kcal/kg for boys and 57 kcal/kg for girls
• 13-15 years: 57 kcal/kg for boys and 49 kcal/kg for girls
• 16-18 years: 52 kcal/kg for boys and 45 kcal/kg for girls

Calorie intake as per weight goal

Experts share that when calorie intake equals energy expenditure, you can maintain weight without losing or gaining weight.

Meanwhile, if energy intake exceeds energy expenditure your weight may increase. You can multiply 30 by your body weight to calculate your calorie intake, along with the proteins, carbohydrates, vitamins and minerals needed for weight gain.

On the other hand, to lose weight you can eat less and exercise more.

To lose weight, subtract 500 kilocalories (about 20 kilocalories per kg/day) from the recommended dietary allowance for women, and for men, subtract 500 to 1,000 kilocalories (about 25 kilocalories per kg/day).

managing calories

Pavitra N Raj tells us that managing calorie intake effectively starts with making wise food choices. Foods rich in simple sugars are richer in calories than foods rich in fiber. It is important to choose the right foods to maintain a balanced calorie count.

For example, a slice of bread usually contains about 80 to 100 kcal, similar to home-made chapatti. It is important to distinguish between empty calories and nutrient-rich calories. Bread made from refined flour often lacks the nutritional benefits found in chapatti, which is made from whole wheat and is rich in protein and fiber. Prioritizing nutrient-dense options can have a significant impact on your overall health and calorie management.

You can easily manage your calorie intake:

• Count your calories in a balanced manner and cut down on simple sugars.
• Reducing cooking oil consumption to 4 to 5 teaspoons per day and planning balanced meals on time.
• Choose low-calorie fruits as snacks and include protein at each meal.
• Choose complex carbohydrates and drink plenty of water.
• Chew each piece of food 10 to 20 times and include root vegetables in your diet.

Furthermore, Dr. Karthigai Selvi A mentions that if you want to reduce your calorie intake, you should exercise regularly for at least 30 minutes to an hour and sleep 6 to 8 hours a day.

Managing stress and reducing screen time can also help, as can choosing a balanced diet that includes half a plate (9-inch plate) of vegetables, a quarter plate of pulses or egg whites or 100 ml Add curd and one-fourth plate. Complex carbohydrates like whole grains.

There is a downside to counting calories

Calorie counting focuses more on the quantity of food, and hence you may forget about the quality of food.

Excessive calorie deficit can hinder your ability to meet your macronutrient and daily energy goals. The challenge often arises when tracking calories becomes too restrictive, especially in choosing appropriate food choices.

Focusing only on calorie counting, while neglecting important factors such as sleep, physical activity, variation in meals and essential nutrients such as proteins, vitamins, minerals, fiber, electrolytes and water can have negative consequences on overall health.

This approach can lead to muscle loss, dehydration, and nutrient deficiencies, which can ultimately impact your ability to consistently maintain a healthy weight.

Additionally, it can result in fatigue and increase the likelihood of illness, making daily activities more challenging and less enjoyable. Remember that prioritizing a balanced lifestyle is important for long-term well-being.