The Low Down on Calories

I used to calorie count a lot in my younger dieting years.  I had a handbook (before the days of the Internet) and I committed the calories of certain food items to memory.

It was something I found was a useful tool in deciding how much I should eat to either lose or maintained my weight (which ever I was trying to achieve).

These days it is something I do automatically when I am preparing meals.  Usually I guestimate based on my knowledge and previous experience, but occasionally I do a more scientific calculation or look online.

So, what are calories?  They are a unit of measure (like metres and litres) but in relation to the energy value of food (at least that is my definition).  Calories seem to apply more to the US while the more common measure in NZ is kilojoules or kJ's.  You will see reference to them on the back of food packaging showing the energy value of the contents, per serving and usually per 100 grams.

While I normally don't subscribe to US units of measure (I like my metric system of centimetres and metres, over inches and yards),  I do prefer calories over kilojoules.  Here is why:
There is almost exactly 1 calorie to 4 kilojoules.  This means there are less numbers to remember when it comes to learning and remembering how many calories are in food items.  For example, a serving (2) Farmbake chocolate chip cookies (not normally on my list folks, but is a treat for the kids :-) is 503kJ -  so that is about 125 calories.  I use that value and halve it to get the per biscuit value of 63.  For me it is far easier to remember the lower number of 63, than 125 calories 'per serve' or 503 kJ. 

If you struggle with the math (as I do at times), you can use a calorie / kilojoule conversion tool, like this one:  
http://www.bupa.com.au/health-and-wellness/tools-and-apps/tools-and-calculators/calorie-converter

So, how is knowing how many calories are in something a helpful tool?  Well, once you calculate your daily calorie requirements (how many your body will use) you can then start to count your calories to ensure that you either maintain or lose weight. 

Here is a simple online calorie calculator tool to work out your daily calorie requirements (to maintain your current weight) http://www.mayoclinic.org/calorie-calculator/itt-20084939

My estimated calories needed to maintain my current weight works out to 2150.

With this magic number, in theory, I can work out how much I can eat or not eat depending on my goals. 

Note, if I become more active the number increases, likewise, if I become less active it decreases and my daily food intake needs to adjust to suit my activity level.

So what can I eat with a daily allowance of 2150 calories?  Well it's not all about quantity it is about quality and achieving balance (think of the food pyramid).  Yes, I could use my allowance to eat four Big Macs or 34 farm bake cookies and in theory I would not gain weight. But, what kind of nutritional benefit does that offer my body? 

Calorie counting must be used in combination with your nutrition plan.  You must also be sensible about restricting calories.  I have been down the path of extreme diets and let me tell you, reducing your calories too drastically will not help you achieve steady and sustainable weight loss or help you form healthy eating habits.

I tend to aim for an intake of around 3/4 of the estimated calories to ensure steady and controlled weight loss, but I'm not ruled by planning out my calories and getting the numbers right.  It is just one tool I use to help me get the balance right.