What the Hell is a Calorie? A Beginner's Guide to Counting Calories
"Numbers rule the universe." - Pythagoras.
Since I began my blog this year, I've covered various health and fitness topics.
From tips on personalizing fitness plans to the surprising benefits of spontaneity, I've explored the importance of habits, balance, and self-compassion.
Well, today, I'm switching things up and talking about everyone's favorite subject, especially regarding their health: Math!
At its core, weight loss (or gain) is a numbers game. Your weight on the scale and the energy you burn versus the energy you take in – it's all about the numbers. That's it.
To measure that energy, we use a variable known as calories. If the title of this post drew you in, you're probably wondering, what the hell is a calorie?
I'm glad you asked! Because that's exactly what we'll be covering today.
Along with calories, we'll explore the two other fundamental factors on nutrition labels essential for understanding the weight loss process. These three factors are:
- Calories.
- Protein.
- Servings Per Container.
Understanding these is crucial, especially for beginners, to grasp the complete picture of what you're eating. With a solid understanding of these elements, you can interpret nutrition labels effectively and make more informed choices about your diet.
Yeah, I know; there are other details on a nutrition label. While they're all important, we're sticking with the most necessary ones today.
We'll also explore practical strategies, like using a macro calculator to help establish your daily calorie and protein targets. Sure, "Macro Calculator" sounds like some fancy thing only really smart people use, but hey, if I can get it, anyone can.
So, let's get started! By the end of this post, I hope you'll understand what calories really are and how you can use this knowledge to manage your weight effectively.
Before we get started
OK, so before we jump in, there's one important thing to mention. This post is only about one factor when it comes to weight loss: the numbers. However, there are many vital elements to consider, like making nutritious and healthy choices with our food.
Getting bogged down only on the numbers can lead to bad habits or, even worse, eating disorders. This information is only a starting point; taking a holistic approach to your health and well-being is essential.
Also, don't stress too much about the numbers. We'll be talking about daily goals and all that, but if you go over your numbers for the day, get back to normal the next day. As I mentioned, a day of overeating followed by a day of undereating is two days of imbalance.
That said, this information can be incredibly helpful for you to better understand why you are or aren't losing weight.
Just be smart about it. As Peter Parker's uncle Ben said, "With great power comes great responsibility."
And like I said, "With great calorie counting comes great snack selection."
Now, let's talk about the big three, starting with calories.
Calories, Protein, and Servings Per Container (Oh My!)
Calories
OK, what exactly is a calorie?
The short answer is: Who cares?
You might be saying, well, Andrew, that's not good enough! Come on, tell me what it is!
Fine, you asked.
According to Google, a calorie is a unit of energy equivalent to the heat energy needed to raise the temperature of 1 gram of water by 1 °C.
There ya go, some smart science people figured that one out. If you're a super smart scientist person, use that definition. If you're part of the other 99.99% of the population, look at it like this: a calorie is a unit we use to measure energy.
Think of calories the same way you think of temperature. I don't know what the hell a degree is, but I know 100 degrees is really hot, 0 degrees is really cold, and I cook a delicious pot pie at 425 degrees. I don't need to understand what a degree is or how we came up with this whole Fahrenheit system (and don't get me started on Celsius). I know what I know, and I'm happy with it.
So, looking at calories as a way to measure energy, how can this help us with fat loss?
It's quite simple: If we consume (eat or drink) more calories in a day than we burn, we will have added calories for the day. If we consume less, we'll have subtracted calories for the day.
Specifically, 3,500 calories = 1 pound. So, if you burn 3,500 calories more than you consume over time, you'll lose a pound.
Why This Matters: Understanding calories helps you manage your energy balance to meet your weight goals, whether losing, gaining, or maintaining weight.
Protein
Protein is more critical in weight loss than other macronutrients (fat and carbohydrates). The goal of losing weight is to rid the body of fat, not muscle, and this is where protein becomes essential.
Consuming enough protein helps you lose the least amount of muscle possible when dropping weight. Even in a caloric deficit, high protein consumption minimizes muscle loss and maximizes fat burning.
The more muscle you burn, the less fat you burn. That's a bummer all around.
Focus on the calories-to-protein ratio in your food choices to boost your weight loss results. Prioritizing protein intake per calorie will make your efforts more effective.
Why This Matters: Proper protein intake during weight loss preserves muscle mass, enhances fat loss, and ensures the weight you lose is sustainable. Keeping muscle intact also helps maintain a healthier metabolism, which can further aid in weight management.
Calories and Protein - The Fat Loss Ratio
To understand the concept of calories to protein ratio, let's examine two different nutritional labels for foods marketed as "high protein."
Chicken
Peanut Butter
- Chicken: 160 calories per serving, with 23 grams of protein
- Peanut Butter: 190 calories per serving, with 7 grams of protein
While the caloric values are similar, the protein content differs significantly:
- Chicken: Provides a substantial 23 grams of protein. This means you get approximately 1 gram of protein for every 7 calories.
- Peanut Butter: Offers only 7 grams of protein per 190 calories, translating to 1 gram of protein for every 27 calories.
There's no need to memorize these numbers, but the key takeaway is clear: chicken is much more protein-dense than peanut butter. This makes chicken an excellent choice for those looking to maximize their protein intake without significantly increasing their calorie consumption.
Now that we see how calories and protein are related let's examine the third component, servings per container.
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Servings Per Container
The "Servings Per Container" information on nutrition labels is crucial yet often deceptive. For example, a package might list 150 calories per serving but contain four servings, making the entire package 600 calories. This detail is easy to overlook but vital for managing your daily calorie intake.
Let's examine this with two of my favorite snacks that are similar in size at the store: a bag of Popcorn and a bag of Doritos.
Popcorn
Doritos
If you look at only the calories and protein amounts, these two are pretty much the same. The key difference is in, you guessed it, the number of servings per container.
Popcorn: 5 Servings per container: 140 calories x 5 = 700 calories
Doritos: 9 Servings per container: 150 calories x 9 = 1350 calories
Both snacks might look similar in calories and protein per serving, but the total calories significantly differ due to the servings per container. This is especially important for two reasons:
- Managing Daily Calorie Intake: Knowing the servings per container helps you understand how much you eat. For instance, one serving of popcorn is four cups compared to only 12 chips for Doritos, allowing you to consume more popcorn for the same or fewer calories.
- Preventing Overeating: It's easy to overeat, especially on stressful days when you crave a salty snack or a sweet dessert. If you indulge in half a bag of popcorn, the calories would be only 350. On the other hand, half a bag of Doritos would be 675 calories. If you were to eat the entire bag (which I've absolutely done before), that would be the difference between 700 and 1350 calories, a considerable difference.
Why This Matters: A proper understanding of servings per container prevents overeating by revealing the true caloric range of what you're actually consuming, which is essential for maintaining a balanced diet.
Using a Macro Calculator: Putting it Into Action.
Now that we've discussed the three main factors, let's get some baseline numbers to put it into perspective.
We do this with an online calculator called a "Macro Calculator." Basically, you input a few details about yourself and your activity level, along with your goal, and the calculator spits out a number for you to consume each day to reach that goal.
These numbers aren't exact, but they're a good baseline to get started with. I'll explain how to adjust later in this post, but for now, let's look at a few examples we can use to understand the numbers. This is what the calculator looks like:
(If you want to do this along with me, here's a link to the calculator I'm using here. Feel free to Google and play around with other calculators; I'll provide links at the end of this post.
They all have slightly different algorithms, but like I said, this is to get a baseline understanding.
Now, let's use three examples, with two made-up people and yours truly. These are the numbers we will input into the calculator.
- Alex:
- Age: 45
- Height: 5'8"
- Weight: 300 lbs
- Activity Level: Light exercise
- Goal: Lose 2 lbs per week
- Amy:
- Age: 20
- Height: 5'4"
- Weight: 160 lbs
- Activity Level: Moderate exercise
- Goal: Lose 0.5 lbs per week
- Andrew (Me!):
- Age: 36
- Height: 6'0"
- Weight: 200 lbs
- Activity Level: Very active
- Goal: Lose 1 lb per week
Let's throw in the calculations and see what we get:
Alex
Amy
Andrew
Now that we have these numbers let's dissect them, specifically focusing on calories (labeled as Food Energy in this specific calculator) and protein.
- Alex
- Calories/Day: 2,053
- Protein/Day: 136g
- Amy
- Calories/Day: 1,919
- Protein/Day 117g
- Andrew
- Calories/Day: 2,735
- Protein/Day: 167g
We don't need to get into all the reasons these numbers vary, such as differences in activity levels or weight loss goals. For a quick comparison, take Alex and me: I can consume more calories because I engage in more intense and frequent workouts, and my weight loss goal of 1 lb per week is more moderate compared to Alex's goal of 2 lbs per week. Also, I'll need more protein to recover since I'm working out more intensely.
Again, these numbers are a baseline, and different calculators will punch out slightly different numbers, but never anything too crazy different.
With these baseline numbers, I can now share with you how I track calories (or don't) on a daily basis using this information.
How I Track Calories
Before jumping into what works for me when tracking my food intake, it's essential to realize that everyone is different and can approach it in several ways.
If you compare how I track to a professional bodybuilder prepping for a show, my style would be very loosey-goosey, whereas theirs would be like a surgeon working with an X-acto knife.
So understand, I'm a regular guy who doesn't use apps or anything to track and doesn't care about getting the exact results every day. I like to have an idea of how much I'm putting into my body on a daily basis.
Adjusting My Numbers
First, I like to adjust my numbers a little bit, as it provides flexibility and keeps the numbers easy to remember. Instead of 2,735 calories, I shoot for 2,500; instead of 167g of protein, I shoot for 180g.
I do this for a couple reasons. 2,500 and 180 are easy numbers to track. Secondly, if my goal is 2,500 calories, it gives me some flexibility.
Let's say I have five days in a row where I hit my 2,500 calories exactly (or close to exact; it's never exact). On the sixth day, let's say it's a Saturday, I go out to eat and consume a bit more; let's call it 3,500 total for the day.
Is this really a big deal? For me, it's not. Since I've been targeting 2,500 calories instead of 2,735 for the last five days, I've actually consumed 1,175 calories less than the calculator's goal over that period (that's 235 calories per day less, multiplied by 5 days). Then, on Saturday, even if I go over by 1,000 calories, it brings me right back to where my weekly goal totals should be—balancing out the lower intake from earlier in the week.
This makes it easy to go out to eat with friends and enjoy myself without worrying too much about how much I'm eating.
I like to up my protein intake a bit, too, so it's a nice round number, but also because I can tell this number is around where my body likes to be. In the IIFYM (If It Fits Your Macros) world, there is a rule of thumb that you should consume about 1 gram of protein for every pound of your goal weight. (If you're interested in learning more about IIFYM and tracking your calories with an app, check out this beginner's guide).
So now you might be wondering, how can I track my calories and protein in a manageable way? Well, I use a ridiculously simple trick that anyone can master.
The One Trick To Simple Tracking
Remember when we compared chicken to peanut butter, and the chicken was much more protein-dense than the peanut butter? Well, that's where the magic lies.
So, how can we easily identify if a food is protein-dense enough? I use a simple guideline: if the protein content in grams is at least 10% of the total calories, it's a great choice.
Let's break this down.
For example, a food item with 200 calories should have at least 20g of protein to be considered protein-dense. Take the chicken we discussed earlier: with 160 calories and 23g of protein, it not only passes the 10% rule, but it also exceeds it—16g would have met the requirement, making the extra 7g a bonus.
This 10% rule is straightforward and offers flexibility. If I follow this rule throughout the day and consume about 1800 calories to meet my 180g protein target, I still have room for 700 more calories in the evening. This allows me to eat whatever I want, whether it's a treat like popcorn or nutrient-rich fats like avocados (240 calories and 23g of fat), as long as I don't go over (or too over) 700 calories.
Or, you know, cookies.
Additionally, if a particular food is close to the 10% mark—such as 200 calories with 17g of protein—that's usually good enough for me to consider it sufficiently protein-dense.
This 10% trick is simply a way to keep tracking manageable throughout the day and in no way should cause any food in your diet to be excluded. You like peanut butter? I like peanut butter! So feel free to include it in your diet if you can fit it in.
By categorizing foods into high-protein contributors and lower-protein options, I maintain a balance, keeping calories and serving sizes in check for the latter. Using this method simplifies managing calories without sacrificing enjoyment or variety.
Now that we've covered the basics of calories, protein, and servings per container and how to apply them practically, let's briefly enter the intermediate level and discuss the other two macronutrients.
What About Carbs and Fat?
Now, you might be wondering where carbohydrates and fats fit into this picture. While we've focused heavily on protein and calories, it's important to remember that carbs and fats are also essential parts of a healthy diet:
Carbohydrates:
- Main Energy Source: Carbs fuel your brain, muscles, and critical bodily functions.
- Key for Active Lifestyles: Carbs help keep you going, whether you're a distance runner or need steady energy throughout the day. On days when you're working out or more active, consider increasing your carb intake to provide immediate energy and support performance.
Fats:
- Sustained Energy and Health: Fats provide long-term energy, are crucial for hormone production, and help absorb vital vitamins. They are your go-to for prolonged energy, ideal for maintaining stamina and satiety over longer periods.
- Satiety and Satisfaction: Fats help you feel full and satisfied, making your meals more enjoyable.
From a numbers perspective, though, the exact ratio of carbs to fats can vary widely depending on your personal preferences, lifestyle, and metabolic health.
For example, some people succeed on a higher fat, lower carb diet, while others need more carbohydrates to feel their best.
It's all about finding what works for you and making sure you enjoy your diet as part of a healthy lifestyle.
Why This Matters: Understanding that you have flexibility in balancing carbohydrates and fats allows you to customize your diet to better suit your energy needs and personal preferences. This approach encourages a more sustainable and enjoyable way to eat.
Counting Calories - It's Not So Bad
As we wrap up, I hope this whole "calorie counting" thing seems less daunting and is something you could apply to your everyday life.
Understanding calories, protein, and serving sizes allows you to monitor what you eat from a numbers perspective. By learning these basics, you're not just tracking numbers; you're learning to adjust your diet to better meet your body's needs.
This approach isn't about strict adherence to daily targets; it's about using these numbers as guidelines to help you navigate your nutritional journey more effectively.
Remember, the aim here isn't perfection. It's about making better choices more often. If you make more good decisions than bad, you'll do just fine in the long run.
So, start small. Listen to your body and adjust your intake based on your feelings and goals. Over time, these small changes can lead to significant results. As you become more comfortable with this knowledge, it'll become second nature.
Use the power of numbers to your advantage and let them guide you toward a balanced, enjoyable lifestyle that supports your overall well-being. After all, managing your diet isn't just about losing weight—it's about gaining a deeper connection with your body and its nutritional needs.
My Challenge To You
This week, I challenge you to pay closer attention to the calories and protein you eat.
If you haven't already, start using a macro calculator to estimate your caloric goals and use your best judgment to adjust accordingly.
Read the nutrition labels of foods you have around the house. Better yet, when you go grocery shopping, look at the labels in-store to get an idea of what you're bringing into your home.
For this first step, don't worry too much about drastically changing your diet or perfectly hitting your goals. The first step is always awareness.
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Key Takeaways
- Understand calories as fundamental units of energy that directly impact weight management.
- Focus on protein to preserve muscle mass and enhance fat loss during weight reduction.
- Interpret nutrition labels effectively to make informed dietary choices, emphasizing calories, protein, and servings per container.
- Utilize macro calculators to establish daily calorie and protein targets tailored to individual needs and goals.
- Monitor serving sizes to manage daily calorie intake and prevent overeating.
- Apply practical strategies, such as the "10% rule," to identify protein-dense foods for a balanced diet.
- Balance macronutrient intake by adjusting carbohydrate and fat consumption according to personal preference and energy needs.
- Employ a holistic approach to health, considering factors beyond numbers like nutritional quality and mental well-being.
- Embrace flexibility in dieting to enjoy a variety of foods without strict restrictions.
- Track progress using simple methods that fit your lifestyle, focusing on overall trends rather than perfect accuracy.
Additional Macro Calculators:
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