Calories is the unit of value used to measure the energy content in food. This energy is converted by the human body. Excessive or insufficient intake of calories can lead to serious physical ailments and diseases.
What are calories?
In developed countries, the disease consequences of excessive calorie intake are more common. In addition to discomfort in joints and bones due to increased stress, increased blood pressure or heart problems often occur. The energy found in food is measured in calories. 1 calorie is the energy needed to raise the temperature of one gram of water by one degree. Calories in food are measured in kilocalories (abbreviation: kcal). That is, they represent the energy needed to heat one kilogram of water. The calories of different foods vary greatly. For example, a chocolate can have just as many calories as an entire midday meal of meat, vegetables, potatoes and gravy. However, the calories of chocolate are neither “better” nor “worse” than those of lettuce. This is simply an indication of energy. Nevertheless, hunger returns much more quickly with a bar of chocolate (or even short-chain carbohydrates, such as chips, rice and white bread) than with a high-fiber diet with a similar amount of calories. Humans take in calories through food and burn them to perform all necessary bodily functions.
Measuring calories. How many calories do people need?
How many calories a person needs to eat every day depends on his individual physical constitution, as well as his additional energy needs. A person’s basal metabolic rate is the amount of calories he burns without moving (lying down). The basal metabolic rate depends on the individual’s sex, height, weight, and age. The total calorie requirement includes the additional consumption due to work, sports and any other physical activity. As an average value for a daily total metabolic rate, 2000 kcal is often given. This is a rough average value and may vary significantly among individuals (e.g. age, gender, daily activities). The basal metabolic rate is calculated by this formula:
Man: basal metabolic rate kcal in 24 h = 66.47 + (13.7 × body weight in kg) + (5 × height in cm) – (6.8 × age).
Woman: basal metabolic rate kcal in 24 h = 655.1 + (9.6 × body weight in kg) + (1.8 × height in cm) – (4.7 × age)
An example calculation for a 30 years young woman could therefore look like this:
Basal Metabolic Rate: 1444.1 kcal in 24 h = 655.1 + (9.6 × 65 kg) + (1.8 × 170 cm) – (4.7 × 30 years of age).
↳ Basal metabolic rate does not include physical activities as energy consumption. Depending on physical activity, the value is multiplied by 1.2 (little exercise), 1.6 (a lot of exercise), or other values to calculate total requirements. To control one’s own calorie balance, study the information on foods and do not distort more or less than needed.
Function, effect and tasks
A balanced diet provides exactly the amount of calories to the body that it needs to function fully. However, the factor of a healthy body weight also plays a supporting role here. Through digestion, the body breaks down the molecules of food and releases the energy contained in it. This energy is converted into basic functions such as heartbeat, body temperature, thinking, but also into movement and any other activity of the body. Excess energy is stored by the body in the form of fat cells. The process of energy conversion is called metabolism. More activity increases metabolism, and little activity causes the body to store more energy. Weight gain is therefore the result of either overeating or lack of exercise, or a combination of both. A balanced diet high in fiber and protein (and avoiding short-chain carbohydrates such as rice, pasta, chips, French fries, and white flour products) promotes a healthy feeling of fullness and relies little on calorie control via food claims. Unbalanced diets with high-calorie foods (e.g., sweets, alcohol) can manipulate feelings of satiety and lead to weight gain.
Diseases caused by too many or too few calories.
Adequate intake of calories is essential for physical health.Both too high and too low calorie diets can lead to physical ailments and diseases. Insufficient supply of calories is usually connected with insufficient supply of necessary proteins, fats, minerals and vitamins. The first symptoms are a reduction in physical performance, followed by hair loss, reduced fertility and a deterioration of the immune system. This results in susceptibility to secondary diseases. Affected individuals show increased signs of aging, water retention may occur and, in severe cases, organ damage may set in. In industrialized countries, the disease consequences of excessive calorie intake are more widespread. These often set in gradually over many years. In addition to complaints in joints and bones due to the increased stress, increased blood pressure or heart problems often occur. Blood cholesterol levels rise and the risk of heart attacks due to clogged arteries increases significantly. However, diabetes, gallbladder disease and other secondary diseases also result from many years of malnutrition with too many calories.
