1. Calories & metabolism

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

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

4. Weight management …

5. 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:

6. 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

7. What is metabolism?
The rate your body burns calories.

8. 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

9. 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

10. 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

11. 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

12. 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

13. How many calories are in my food?
Cookie Dough Blizzard (med): 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