Calories are units of energy content units obtained from food and drink. It is very important to meet the calorie needs to carry out daily activities.
Calories obtained from food and drink are then converted into energy through metabolic processes. Energy is used to support the performance and function of the body's organs.
If there are unused or leftover calories, they will be stored in the body as fat. This is the reference to the number of calories adjusted to the amount of body activity.
Energy Demand Indicator
Everyone's energy needs are different. Indicators of a person's energy needs include health conditions, age, gender, and activities carried out.
The calories needed by men are not the same as women even though they are in the same age range, because the metabolism in the body is different.
Sports activities require more calories than just sitting or resting. Energy burning when exercising is much faster than just sitting and resting.
People who are sick need calories differently from healthy people even though they have the same sex and age.
Balance the incoming calories with your needs
Food is a source of calories because food people can survive. The body needs the energy to carry out various activities and maintain a normal body temperature, around 37 degrees Celsius.
The energy the body needs to carry out activities is calculated using units of calories. Likewise, the amount of energy available in food is also measured in units of calories.
One calorie unit (cal) is equivalent to the number of calories needed to raise the temperature of 1 gram of water by 1 degree Celsius. 1 calorie is equal to 4200 joules.
Energy balance is achieved when the calories that enter the body equal the calories that are released through the body's metabolism and muscle activity.
If there are excess calories in the body, the body's tissues will store these excess nutrients. Weight gain occurs when around 2,500 kilocalories (kcal) are stored as fat in body tissues.
Conversely, if the calories expended by the body through activity are greater than the number of calories entered, the body will burn the stored nutrients.
This burning to meet the calories the body needs results in weight loss.
Risk of Excess or Lack of Calories in the Body
The body already has a measure of how many calories it needs every day. Providing less or excessive calories must have a bad effect on the body.
Excess calories can be caused by excessive food intake or lack of physical activity. Conversely, calorie deficiency is triggered by food that is not nutritious and too much activity.
If the body has excess calories, health problems that may arise in the body include:
- Obesity
- Heart disease
- Hypertension
- Strokes
However, a body that is deficient in calories will experience functional disturbances, including:
- The body gets tired easily
- Underweight or malnourished
- Decreased immunity
- Fertility problems
- Symptoms of Osteoporosis
Sources of Calories in Food
The weight of one or more of the same food does not necessarily have the same calorie content. The calorie content of food and drink is based on the number of carbohydrates, proteins, and fats in it.
1 gram of fat contains about 9 calories, while 1 gram of carbohydrates and protein contains an average of 4 calories. This means that fatty foods contain more calories.
Pay attention to the information on the amount of nutrient content listed on food and beverage packaging, as a reminder of whether to consume it or not.
How to Calculate Calorie Needs
To calculate calorie needs, everyone must know their age, gender, height and weight, and body metabolism.
Adult men generally need around 2,000–2,650 calories per day, while adult women need around 1,800–2,250 calories per day.