Calories & metabolism

What are calories? Measure of energy in food and the energy your body burns.

Nutrients providing calories: Carbohydrates – 4 calories/gram Proteins – 4 calories/gram Fats/Lipids – 9 calories/gram

Weight management …

How many calories should I consume? Body size – taller and bigger people need more calories Gender – men usually need more calories than women Age – different caloric intakes are needed at different ages Rate of growth – growing children and teens need more calories Activity level – the more active you are, the more calories you need Metabolic rate – the higher your metabolism the more calories you need The number of calories you should consume depends on several different factors such as:

Calculating calories Approximate calorie intakes/day: 1,600 – women, some older adults 2,200 – children, teen girls, active women, most men 2,800 – teen boys, active men Sedentary people: Weight x 14 = estimated calories/day Moderately active people: Weight x 17 = estimated calories/day Active people: Weight x 20 = estimated calories/day Moderately active = 3-4 aerobic sessions/week Active = 5-7 aerobic sessions/week

What is metabolism? The rate your body burns calories.

How many calories are in my food? Big Mac: 540 calories 260 calories from fat 1040 mg sodium 9 g sugar Fries (large): 570 calories 270 calories from fat 330 mg sodium Coke (large, 32 oz): 310 calories 20 mg sodium 86 g sugar Total: 1,420 calories

How many calories are in my food? Whopper (w/ cheese): 670 calories 39 grams fat 1020 mg sodium 11 grams sugar Fries (large): 500 calories 28 grams fat 820 mg sodium 1 gram sugar Coke (king, 42 oz): 390 calories 10 mg sodium 104 grams sugar Total: 1,560 calories

How many calories are in my food? Double Cheeseburger: 700 calories 40 grams fat 1500 mg sodium 9 grams sugar Fries (large): 540 calories 26 grams fat 550 mg sodium Frosty (medium): 430 calories 11 grams fat 200 mg sodium 55 grams sugar Total: 1,670 calories

How many calories are in my food? Soft Taco (grande): 450 calories 21 grams fat 1410 mg sodium 7 Layer Burrito: 530 calories 1400 mg sodium Bean Burrito: 370 calories 10 grams fat 1200 mg sodium

How many calories are in my food? 6” Subway Club: 320 calories 6 grams fat 1310 mg sodium 6” Turkey Breast: 280 calories 4.5 grams fat 1020 mg sodium Chicken & Bacon Ranch Wrap: 440 calories 27 grams fat 1680 mg sodium

How many calories are in my food? Cookie Dough Blizzard (med): 1030 calories 40 grams fat 530 mg sodium 112 grams sugar Dipped Cone (med): 490 calories 23 grams fat 170 mg sodium 43 grams sugar Banana Split: 530 calories 14 grams fat 180 mg sodium 77 grams sugar