Calorie counts are everywhere—from food labels on a box of pasta to fast-casual restaurant menus and even on your fitness tracker. But what do these numbers really mean, and how can you use them to improve your health? Understanding calories and how they relate to your body’s energy needs can help you make better food choices, whether you’re maintaining, gaining or losing weight.
What is a calorie?
A calorie measures the amount of energy released when your body digests food. Foods with higher calorie content provide more energy, but if you take in too many, your body stores the excess as fat. Different types of foods have varying calorie amounts based on their macronutrient content:
A calorie measures the amount of energy released when your body digests food. Foods with higher calorie content provide more energy, but if you take in too many, your body stores the excess as fat. Different types of foods have varying calorie amounts based on their macronutrient content:
- Fats: 9 calories per gram
- Proteins: 4 calories per gram
- Carbohydrates: 4 calories per gram
To maintain muscle mass and support overall health, it’s important to balance your intake of these macronutrients, especially if you are physically active.
How many calories you need?
The number of calories you need each day depends on factors like age, gender, activity level and body composition. According to the Dietary Guidelines for Americans:
- Adult men typically need 2,200 to 3,000 calories per day
- Adult women typically need 1,600 to 2,400 calories per day
If you want more personalized guidance, online calculators such as the Body Weight Planner by the National Institutes of Health (NIH), can help you determine your specific needs based on your age, sex, height, current weight and activity level. “Be sure you are choosing accredited sites like the NIH if you are using an online calorie calculator,” said Lauren Turilli, a registered dietitian at Banner Health in Mesa, AZ.
Factors that affect caloric needs
Your daily calorie requirements can change based on several factors::
- Age: As you get older, you generally need fewer calories.
- Gender: Men often require more calories than women due to muscle mass differences.
- Height: Taller individuals need more calories than shorter individuals.
- Weight: People with more muscle mass need more calories to maintain that tissue, while those carrying more body fat may need fewer calories if they aim to lose weight.
- Activity level: Active individuals or those with physically demanding jobs need more calories than sedentary people.
- Pregnancy and breastfeeding: Caloric needs increase during pregnancy and lactation to support both mother and baby.
Adjusting caloric intake based on goals
Whether you’re aiming to maintain, lose or gain weight, your daily calorie intake plays a critical role. To lose weight, you need to create a calorie deficit by eating fewer calories than your body burns each day. Conversely, if you want to gain weight, you’ll need to consume more calories than you expend.
“One pound of body weight is roughly equal to 3,500 calories,” Turilli explained. “But keep in mind that while the ‘calories in vs. calories out’ concept seems simple, many factors—such as medical conditions, hormones, genetics, and age—can affect weight loss or gain.”
To avoid extreme dieting, it’s important not to cut your calorie intake too drastically. Reducing calories too much can lead to side effects like fatigue, muscle loss and nutrient deficiencies. Many fad diets suggest eating 1,000 to 1,200 calories per day, but this is too low for most healthy adults and can slow down your metabolism. “Restricting your calories to this extent can cause metabolic changes that make it difficult to manage your weight long term,” said Turilli.
Should you count calories?
Counting calories can help some people track their food intake and become more aware of their eating patterns. However, calorie counting isn’t always the best approach for everyone. “Not all calories are created equal and counting calories has been linked to unhealthy relationships with food or disordered eating,” Turilli said
Instead of fixating on calorie counts, focus on the quality of the foods you eat. Prioritize whole foods rich in vitamins, minerals and fiber while minimizing empty calories from processed foods and added sugars. Pay attention to food labels and aim to eat a balanced diet that nourishes your body and supports your goals.
What are empty calories?
Empty calories come from foods that provide little nutritional value while adding to your total calorie intake. These often comes from highly processed foods and beverages that contain solid fats (like butter and margarine) and added sugars. Beverages like soda or snacks high in added sugars can quickly add up to more than the recommended daily intake, especially when based on a 2,000-calorie diet. Consuming too many empty calories can lead to weight gain, especially if you're not physically active.
Understanding food labels
When choosing foods, it’s essential to look beyond the calorie count and focus on the overall nutritional value. Food labels can provide important information about serving sizes, macronutrient content and added sugars. Eating a variety of nutrient-dense foods will help you maintain muscle mass and support your overall health.
The bottom line
Calories play an essential role in managing your weight and overall health. By understanding how many calories you need and making informed food choices, you can support your health goals. For personalized advice on your caloric intake or food choices, consult a registered dietitian at Banner Health.
Other useful articles
- 5 Things That Happen to Your Body When You Skip Meals
- What Is Intermittent Fasting and Is It Right for You?
- What Does My Body Mass Index (BMI) Tell Me About My Health?
Content in this article was updated on October 22, 2024.
