Nutrition and Diet Therapy Laboratory

CALORIE COMPUTATION

CALORIE COMPUTATION

Definition of Terms  Calorie - Calories are a measure of how much energy food or drink contains. The amount of energy you need
will depend on

 Caloric Intake - Refers to the number of calories (energy content) consumed.

 Protein - A molecule made up of amino acids. Proteins are needed for the body to function properly.

 Fat - Term used to describe a class of macro nutrients used in metabolism called triglycerides. These make
up one of three classes of macronutrients including proteins and carbohydrates.

 Calorie - Calories are a measure of how much energy food or drink contains. The amount of energy you need
will depend on

 Caloric Intake - Refers to the number of calories (energy content) consumed.

 Protein - A molecule made up of amino acids. Proteins are needed for the body to function properly.

 Fat - Term used to describe a class of macro nutrients used in metabolism called triglycerides. These make
up one of three classes of macronutrients including proteins and carbohydrates.

 Carbohydrates - A biomolecule consisting of carbon, hydrogen and oxygen atoms, usually with a hydrogen.

 Basal Metabolic Rate - Basal Metabolic Rate (BMR) is the number of calories you burn as your body
performs basic (basal) life-sustaining function.

 Active Metabolic Rate - the energy your body uses in addition to the basal metabolic rate for physical
activities.

 Harris-Benedict Formula - The Harris-Benedict equation is a mathematical formula that allows you to count
your basal metabolic rate – BMR. It needs your age, weight, and height.

 Total Daily Energy Expenditure - A measure of how many calories you burn per day.

 Calorie Deficit - A calorie deficit occurs when you consume fewer calories than your body expends.

Calorie Computation Method 1: Adding up Calories by Nutrients

1. Checking the nutrition information on the product’s packaging

 Food manufacturers are required by law in several regions of the world to list nutritional
information on packaged food products. On the back or side of the container, normally, you can
find a chart outlining this information. You should start by reading the nutrition facts label if
you're curious about what you're eating.

 The nutrition facts on a food can provide you with all the information you require about what is in
it, including a detailed list of the ingredients and an explanation of each of the main
macronutrients.

2. Take note of the item’s protein, carbohydrate, and fat content

 Take note of the item's protein, carbohydrate, and fat content.

 Protein, carbohydrates, and fat are the three factors you should consider when evaluating a
food's nutritional value. All of the item's calories are accounted for by these macronutrients
(aside from calories from alcohol). Because of this, the precise amount of each macronutrient
reveals what percentage of the total calories it comprises.

 Alcohol has a large caloric content as well. Alcohol has approximately 7 calories per gram.

3. Multiply each macronutrient by its caloric equivalent

 The unit of measurement for nutrients is grams. When determining the calories in food on your
own, make sure you're applying the proper standard.

Macronutrient Grams Caloric equivalent

Carbohydrates 1g 4kcal
Protein 1g 4kcal
Fat 1g 9kcal

4. For each macronutrient, add up the calories.

  Now that you are aware of how the calories are distributed, add together each individual count to
obtain the total calories in one serving of the food.

 This figure must match the estimate that is written on the product's package.

 You can discover how to incorporate a particular food type into a balanced diet by breaking down
the calorie count by macronutrient as opposed to simply reading it off the box.

 Although 355 calories may not seem like much, if you're attempting to consume less fat, you may
be surprised to see that the fat grams make up about half of the total.

5. Consider the serving size

 Be aware that the nutritional data only show a single suggested portion when it comes to calories
and macronutrients. The overall number of calories in the package will actually be significantly
higher if there are many servings.

6. Compared to their recommended daily values, compare the caloric content of various nutrients.

 Dietitians and other food experts advise that you should get between 46 and 65 percent of your
daily calories from carbohydrates, 10 to 35 percent from protein, and 25 to 30 percent from fats.
You can determine how much of those proportions you're receiving from an item by looking at
the recommended daily value (DV) column in the nutrition information.

Method 2: Using a Calorie Calculator or Guide book

1. To easily search up nutritional information online, use a calorie counter. You have access to a variety of
helpful calorie-counting tools if you own a computer or smartphone. The nutrition statistics for practically
any food imaginable are stored in resources like the USDA's Food Composition Database and WebMD's Food
Calorie Calculator, which are both accessible at the touch of a button.

 Fresh produce and prepared meals from restaurants are nonpackaged foods that do not provide
you with the option of reviewing the pertinent nutrition details. If you're curious in the nutritional
content of these items, a calorie counter online can be useful.

 Some calorie counters provide only the calories and suggested serving sizes for the items you look
up. You might get the macronutrient numbers from others as well.

2. When you're on the go, keep a food composition reference book with you. There are conventional
publications that list the nutritional content of typical food items in addition to online resources. To have a
better understanding of how various meals are metabolized in your body, take your guidebook with you
when you go grocery shopping or out to eat.

 A few of the most popular food composition guides include "The Complete Book of Food Counts"
by Corinne T. Netzer, "Nutritive Value of Foods," by Susan E. Gebhardt, and the USDA’s
"Handbook of the Nutritional Value of Foods in Common Units.

3. Find a food or ingredient by searching. To discover the relevant listing, either type in the item's name or
browse your food composition guidebook. Along with other information like the values of the main
macronutrients and recommended daily values (DV), you can find the calories for the USDA-recommended
serving size there.

 When conducting your research, be sure to include the precise serving size of the product. Most
frequently, serving sizes are expressed in cups, ounces, or grams.

 A food composition guide may list its ingredients alphabetically or divide them into sections based
on categories (such as fruits, vegetables, meats, bread products, or snack foods).

4. Look up the components separately for handmade dishes. It will be required to note each item separately if
you're interested in learning how many calories make up a complete meal. The values will then be added
together based on the precise quantity utilized in the dish. Grab a pen and paper so you can record each
value as you go along. Doing so will make adding the values up much simpler.

 For instance, to determine the approximate number of calories in a serving of homemade beef
stew, you would need to consult the nutritional information for the beef, potatoes, carrots,
onions, and broth or stock, and then calculate the number of calories present in the amounts
specified by the recipe.

 Don't forget to add ingredients like breadcrumbs, butter, oil, and shortening. These are
sometimes overlooked in calculations because they aren't regarded as the key elements of the
dish.

5. Think about the differences in nutrition between related foods. Look carefully through the ads and mark the
one that most closely resembles the object you're interested in. For instance, a skinon chicken breast will

Calorie Intake per Day
Calculating Calories using BMR
Calculating Daily Calories using
AMR
Factors that Influence BMR
Can you change your BMR?
have more calories and fat than a skinless one. You could get a false picture of how healthy your food
choices are if you focus on the incorrect thing.
 Particularly diverse foods include fruits, vegetables, meats, nuts, and cheeses. In the US alone,
there are more than 200 popular potato cultivars available.
 Even among packaged food items, variety is common. There may occasionally be three to four
variants of a single product, such as low-fat, high-protein, and whole grain versions
Calorie Intake per Day
 For losing, gaining, or maintaining weight, it is crucial to understand how many calories you should take
daily. The Harris-Benedict Formula, one methodology used to calculate your basal metabolic rate, can be
used to ascertain this (BMR). BMR is, by definition, the rate at which you burn calories and convert oxygen
into energy while at rest. It is the minimum of energy needed to keep vital processes like breathing,
digestion, and circulation going. By ensuring that your calorie intake is lower than what is necessary to
maintain weight, the Harris-Benedict formula is frequently employed to help people lose weight.
o An average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.
o For an average woman, that figure is around 2,000kcal (8,400kJ) a day. • These values can vary
depending on age, size and levels of physical activity, among other factors.
 If you're trying to lose weight, there is only one number you need to be aware of: your BMR. Calories—both
the ones you consume and burn—are the key to weight loss. The entire amount of calories you burn each
day is referred to as your daily energy expenditure (TDEE). One element of your TDEE is your BMR. More
calories can be burned if you can raise your BMR and TDEE. Your basal metabolic rate (BMR) is expressed as
a numerical value using the Harris-Benedict formula. Your BMR, which is based on your sex, age, and body
size, can be used to estimate how many calories you expend simply by existing and being awake.
 For women, BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
 For men, BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
 Your AMR is a measurement of the daily caloric intake required to maintain your current weight. You must
either raise your degree of exercise or reduce your calorie intake by consuming fewer calories if you intend
to lose weight. The AMR provides you with the ability to determine how many calories you must either
eliminate from your diet or burn through additional exercise to lose a particular amount of weight.
 Calculate your AMR by multiplying your BMR and by your current level of activity:
Activity Formula
Sedentary (little or no exercise) AMR = BMR x 1.2
Lightly active (exercise 1–3 days/week): AMR = BMR x 1.375
Moderately active (exercise 3–5 days/week): AMR = BMR x 1.55
Active (exercise 6–7 days/week) AMR = BMR x 1.725
Very active (hard exercise 6–7 days/week) AMR = BMR x 1.9
 Going outside in chilly weather or eating spicy foods are just two examples of events that can momentarily
lower your BMR. However, only a small number of factors have a long-term impact on BMR.
 Age: BMR usually decreases with age, which means many people may need to adjust their diet as they get
older to avoid weight gain.
 Weight: Heavier individuals have a higher BMR.
 Height: The taller you are, the more mass you are likely to have, influencing BMR. Height compared to
weight also helps determine how much fat-free vs. fat mass you have, which also affects BMR.
 Sex: Men typically have a higher BMR than women due to higher muscle mass and bone density.
 Genetics: Your genetics could influence your BMR. This is a factor that formulas cannot determine or account
for.
 Body composition: Muscle mass expends more energy than fat mass. The higher your muscle mass, the
higher your BMR can be, but this only accounts for a small amount of your energy expenditure.
 Menopause: If you're going through it or have been through it, you already know your BMR usually goes
down during this period, meaning you're burning fewer calories.
 Weight exercise and, particularly, highintensity interval training can alter body composition. Your BMR will
rise during and shortly after exercise, but this impact won't remain. Your BMR is slightly increased by adding
muscle mass, however this effect is small in comparison to other influences. Your BMR may temporarily
increase with some foods, although these effects are usually minor and transient. Your greatest option is to
up your activity level, which raises your active metabolic rate (AMR) or daily caloric expenditure. By dividing
your BMR by a precise amount that corresponds to different degrees of activity, you can get your
 approximate AMR. If you are inactive, this value is 1.2; if you are active, it is 1.9

Hormone Responsible for T3 and T4 thyroid hormones

Determining BMR
 Which react to thyroid-stimulating hormone, are primarily responsible for determining the basal metabolic
rate (TSH). By attaching to mitochondrial receptors, T3 and T4 promote the synthesis of adenosine
triphosphate (ATP) and the uptake of glucose. ATP aids in the movement and utilization of energy. An
increased cell metabolism results from these impacts.

Importance of Knowing Calorie  To keep us alive and ensure that our systems are operating appropriately, our bodies require energy. We
Intake give our bodies energy when we eat and drink. Our daily activities, such as breathing and jogging, cause our
bodies to expend that energy. The energy we put into our bodies must equal the energy we use during
regular biological processes and physical activity to maintain a stable weight. Balancing the energy, you put
into your body with the energy you To keep us alive and ensure that our systems are operating
appropriately, our bodies require energy. We give our bodies energy when we eat and drink. Our daily
activities, such as breathing and jogging, cause our bodies to expend that energy. The energy we put into our
bodies must equal the energy we use during regular biological processes and physical activity to maintain a
stable weight. Balancing the energy, you put into your body with the energy you