What Do Calories Look Like ? Look
You don’t need to count calories to live a healthy lifestyle. But if you’re struggling to see results, a little knowledge goes a long way. Our guide can help you derive satisfaction from your daily quota, whatever you’re hungry for
Too often, calories are spoken of negatively, as something to cut and dodge. But calories – that is, the units of energy we derive from proteins, carbohydrates and fats – are life-givers. They’re the fuel on which all of your body’s basic functions run.
So, what’s the issue? Well, your body only requires a certain amount of energy per day. ‘If we consume more than we expend, the additional calories are stored as fat: our energy reserves for future use,’ explains MH fitness editor Andrew Tracey. Even fairly trim men carry around tens of
thousands of calories’ worth of energy, to be broken down and burned up in times of deprivation.
Things get sticky when you exceed your capacity to store subcutaneous fat (under the skin). The overspill can accumulate in unhealthy places, such as between your organs. In which case, a reduction in energy intake allows your body to tap these reserves. Calories in, calories out.
That might sound simple, but as Tracey puts it, ‘If the science of weight loss is a raindrop, the psychology is an ocean.’ We don’t eat ‘calories’, after all: we eat food. Certain nutrients – notably proteins and fibres – are more satiating than others and take longer to digest, while a diet high in fast-acting carbs can lead to peaks and troughs in energy, regardless of calorie intake. Of course, personal preference counts for a lot: the relative appeal of a juicy rib-eye versus a buttery pastry also determines the ‘value’ of the calories you take in.
If you’re new to the game, a good first step is understanding roughly how many calories are in the foods you eat (or think about eating) every day. Here’s our visual guide to help you on your way.
How Many Calories Do I Need? By Lee Amico, founder of Monday Muscle nutrition service
Work out your basal metabolic rate (BMR – calories burned at rest) using this rough formula: weight in kg x 24. Then multiply by 1.3 if you’re lightly active (desk job and the odd workout); 1.5 if moderately active (on your feet often and in the gym four days a week); and 1.7 if very active (physical job and regular exercise). That’s your best guess.