• Dean

Calorie Counting

Updated: Apr 29, 2020


I myself am a big believer in if you burn more calories than you consume then science says you should lose weight, of course it depends on what is in what you are consuming so if you can keep tabs on what you eat you should start to see your weight move in the direction you want it to.

Not everyone understands calorie counting so I am going to try and explain a few things with you about it and hopefully things will be a bit clearer.


A calorie is typically described by the measure of energy your body obtains from the food and drink you consume, here is a little bit of science for you, ‘a calorie is defined as the amount of heat energy needed to raise the temperature of one gram of water by 1°C’.

When looking on a label you can see the calories on there, and you are able to work it out as follows.

  • Carbs: 4 calories per gram

  • Protein: 4 calories per gram

  • Fat: 9 calories per gram

  • Alcohol: 7 calories per gram


Our bodies are capable only two things with the calorie energy that it takes on board; they either burn them or they are stored. When we consume food the calories that are in it can never evaporate or get destroyed, they can only change form, When we eat them, calories convert, or "burn," into the different types of energy that your body utilizes or produces each day, like heat, sound energy, and kinetic (movement) energy amongst others, OR, if they aren't burned we store them. Unfortunately, human’s primary storage mechanism for the excess calories you consume is fat


Now with what I have written so far there are a couple of easy rules to follow in which you can either lose, maintain or gain weight and they are as follows

  1. If you eat more calories than you burn you will gain weight.

  2. If you burn more calories than you eat you will lose weight.

  3. If you eat the same amount of calories that you burn your weight will not change.

When you are not physically active or classed as at rest your body is using energy to keep the body functioning this is known as your BMR (basal metabolic rate). this the number of calories required to keep your body function while you are not doing any physical activities. So if you want to perform anything other than staying alive, you will have to burn extra calories to do it. So on any given day the total number of calories you burn is the sum of your basal metabolic rate plus all the additional calories burned from the activities you do.

Once you know how many calories you burn in a day and how many calories you are taking in a day it's easy to calculate if you are losing weight or gaining weight.


Hopefully you will not have found it to complicated, and also see why i am a believer in counting your calories to help in weight loss or weight gain. If you want to lose weight, all you need to do is make sure that you take on less calories each day than your body burn’s and you will be GUARANTEED to lose weight, this needs to be done the correct way. Everything I have wrote can be followed simply they way you lose weight must be done correctly and sometimes with guidance, get your calories from nutritious sources, and maintain a healthy rate of weight loss.

A safe and healthy weight loss is between 1 or 2 pounds of fat a week, this is dependent on how much fat you have to lose. To lose 1 pound (lbs) of fat per week you will need to reduce your calories by between 3436 – 3752 per week (according to a scientist named Max Wishnofsky in 1958)

My next article will go into calorie deficits which will help explain how you use calorie counting to lose weight.

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