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Calories

Unit of measuring energy value of food

What are the types of calories?

Calories refer to the energy people get from food and drink they consume, and the energy they use in physical activity. Calories can be divided into:

  • Small calorie (cal) - Energy required to raise the temperature of 1 gram of water by 1°C

  • Large calorie (kcal) - Energy required to raise the temperature of 1 kg of water by 1°C

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While 1 kcal is equal to 1000 cal, the term " large calorie" and "small calorie" are misleading. For example:

  • The calorie content described on food labels refers to kilocalories (kcal)

  • A 250-calorie chocolate bar actually contains 250,000 calories (cal)

How many calorie do I need?

Calorie requirements vary depending on age, gender, height and physical activity level. During the period of rapid growth and development in children and teenagers, their calorie needs is higher than adults. 

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For Boys:

  • Age 13

    • Not active - 2000​

    • Moderately active - 2200

    • Active - 2600

  • Age 14-15​

    • Not active - 2000​ - 2200

    • Moderately active - 2400 -2600

    • Active - 2800 -3000

  • Age 16-18

    • Not active - 2400​

    • Moderately active - 2800

    • Active - 3200

  • Age 19​

    • Not active - 2600​

    • Moderately active - 2800

    • Active - 3000​​

For Girls:​​

  • Age 13

    • Not active - 1600​

    • Moderately active - 2000

    • Active - 2200

  • Age 14-18​

    • Not active - 1800​

    • Moderately active - 2000

    • Active - 2400

  • Age 19​

    • Not active - 2000​

    • Moderately active - 2200

    • Active - 2400

Example on calculation

100 gram of raw eggs contains 9.5g Fat, 0.7g Carbohydrates, and 13g Proteins

  • Calories from Carbohydrates:

    • 0.7g x 4 kcal = 2.8 kcal​

  • Calories from Proteins:​

    • 13g x 4 kcal = 52 kcal​

  • Calories from Fats:​

    • ​9.5g x 9 kcal = 85.5 kcal

Conclusion

Calories is essential in supporting our body functioning. Excessive calories intake will be stored in our body. Wise food choice can avoid excessive calories intake, which may lead to weight gain. 

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Let's learn more!

References:

1. Brazier, Y. (2017). How many calories do you need? Medical News Today. 

https://www.medicalnewstoday.com/articles/263028

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2. Ellis, E. (2019). How Many Calories Does My Teen Need? Academy of Nutrition and Dietetics. \https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-does-my-teen-need

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