what are calories?
The proper definition of a calorie is: ‘one calorie is the amount of energy it takes to raise the temperature of 1 gram of water by 1 degree celsius’.
Calories are units of energy we extract from our food during the process of digestion, and which our body uses to carry out its daily functions, such as thinking, breathing, running, or dancing!
Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram. This information is also included at the end of the Nutrition Facts label on food packages.
hOW MANY CALORIES SHOULD I EAT A DAY?
Government guidelines recommend the following daily calorie intake based on the average weight, muscle mass and physical activity level.
Females: 2000 calories
Male: 2500 calories
These estimations are based on the population, not the individual.
It’s essential to note, that there is no ‘one size fits all’ approach to nutrition. Everybody is unique and therefore so are our nutritional requirements.
The number of calories we require per day is completely individual and depends on a number of factors including our weight, height, sex, genetics, body composition, exercise frequency and activity level.
It can also vary depending on your current circumstance such as pregnancy, injury, or illness.
Our nutrition algorithm is built into our order form, and will calculate your individual daily calorie requirements based on your individual biometric data, your activity level, as well as your excercise or training frequency.
hOW MANY CALORIES DO I BURN IN A DAY?
How many calories we burn in a day is referred to as our total daily energy expenditure (TDEE) and will vary from person to person.
TDEE will depend on both our resting energy expenditure (how many calories are burned just by being alive), and our physcial activity.
The industry-standard formula that we use to calculate our TDEE is the Mifflin St Jeor formula.
PLEASE SEE BELOW:
Equation:
The equations for males and females are: Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5. Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161.
or use the link below to work this out:
Would YOU like support TO work out your calories?
Contact us below and our Nutrition support team will guide you through the process: