Calories
A calorie is a measuring unit of energy, especially of
heat quantity. The word itself derives from the Latin
word Calor, which means as much as „heat“. When
someone says that he has „burnt“ a lot of calories on
a mountain hike, then this comes pretty close to the
chemical process. If I burn a cube of sugar, this not
only produces a flame, but also energy for approx. 35
kilo calories (= 35 kcal or = 145 Kilojoule (kj)) is
produced. If we had eaten the cube sugar, the same
energy as was used for the flame would have been
set free in our body. The physiological fuel value of
food therefore indicates the specific energy which
can be made available in the body of an organism
when metabolized (cellular respiration).
Basal metabolic rate
The basal metabolic rate indicates the amount of energy which the human body requires
per day at complete rest (e.g.: when lying at 20 degrees Celsius) to sustain its basic
functions. It is calculated using a complicated formula. As a reference point though one
can estimate 100kJ per day and kg body weight; thus daily 7000 kJ = 1675 kcal for a
person weighing 70 kg – for women a bit less than for men as men on an average have
more muscle mass. The basal metabolic rate is dependent on:
• weight
• body hight
• sex
• age (younger people have a higher basal metabolic rate as muscle mass decreases
with age and metabolism is slowing down. Therefore from age 30 onwards the
basal metabolic rate drops by about 3% per decade of one's life)
• the compound of the body (people with more muscle mass have a higher basal
metabolic rate as muscles have a more intensive metabolism than fat tissue.
Percentage of the different organs on the basal metabolic rate:
• liver: 26 %
• muscle: 26 %
• brain: 18 %
• heart: 9%
• kidney: 7%
• rest: 14 %
Total energy transformation
The total energy transformation is calculated
using the basal metabolic rate plus the activity
energy expenditure (= the amount of energy
needed for every physical exercise). The total
energy transformation is highly dependent on the
concerned person, his/her body height, condition
and physical activity as well as the environmental
temperature. Physical strain from sport or physical
labour can nearly double the basal metabolic rate.
Extreme values are reached by top athletes (e.g.:
cyclists at the Tour de France) or at jobs with an extreme demand for thermal regulation
(e.g.: at furnaces).
Weight Reducing Diet
An inflated body mass/weight is a problem in all industrial countries. Steadily the number
of overweight people is increasing and along with it, the connected health risks. Countless
diets, endless many special nutritional supplements and various other products are being
promoted as a wonder cure. The miracle is often experienced on the scale. As a result of
the yo-yo effect, the excess kilos, which were tediously lost, have been gained again and
double as much.
In order to lose weight in the long-term and in a
healthy manner, the weight reducing nutrition
has paid off the best. The energy value (per
individual per day) can be calculated from the
average of the total energy consumption and
the basic consumption. Care is to be taken not
to consume less than 1000kcal per day lest
you run the risk of not taking in important
vitamins and minerals. Normally, an adult
should therefore, never consume less than
1000kcal per day.
In order to calculate your energy intake from your weight reducing diet or if you
wish to have a comprehensive list of nutritional facts of various foods (kcal) as well
as the energy consumption of various activities, please visit our website:
http://www.mariefrance.ch/de/hints/Kalorienrechner.htm