Understanding Calories: What They Are and How to Track Them

@fitnero

Back to Basics Mondays Episode 21! 📊 Learn everything about calories — how to track them and why they matter in your fitness journey. Get precise, stay on track! 📝 #FITNERO #MALTA #CalorieTracking #NutritionBasics #FitnessTips #HealthyEating #TrackYourCalories #BackToBasics

♬ original sound – FITNERO – FITNERO

@fitnero

Back to Basics Mondays Episode 21! 📊 Learn everything about calories — how to track them and why they matter in your fitness journey. Get precise, stay on track! 📝 #FITNERO #MALTA #CalorieTracking #NutritionBasics #FitnessTips #HealthyEating #countyourcalories #BackToBasics

♬ original sound – FITNERO – FITNERO

 

Welcome back to Back to Basics, Mondays! Today, we’re going to break down calories—what they are and how you can effectively track them to achieve your fitness goals.

What Are Calories?

Calories are a unit of energy that fuels your body. Every activity you do, from walking to lifting weights, requires energy, and that’s where calories come in.

What Do Calories Come From?

While some foods have negligible calories—like water or black coffee—most foods contain calories from four main sources:

  • Protein
  • Carbohydrates (Carbs)
  • Fats
  • Alcohol (yes, your favorite!)

How Many Calories Are in Different Nutrients?

Understanding calories per gram helps you make smarter food choices:

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fats: 9 calories per gram
  • Alcohol: 7 calories per gram

Many fitness influencers advise limiting alcohol because of its high calorie content, but it’s possible to enjoy it responsibly—with moderation, of course!

How to Know How Many Calories Are in Your Food?

Food packaging typically tells you the calories and macronutrient breakdown of processed foods. Remember, whatever you eat contains protein, carbs, fats, or a combination.

How Do You Track Your Calories Effectively?

Should everyone track calories?
If you’re aiming to lose weight, absolutely. Spending two to three weeks tracking your food helps you understand how much you’re actually eating.

Why is this important?
Many people believe they aren’t eating much, but their calorie intake might be higher than they realize. Tracking reveals the truth—by measuring your food, you can ensure you’re hitting your calorie targets.

Tips for Accurate Tracking

  • Measure Raw Food:
    Always weigh your food before cooking. For example, to get 150 grams of cooked chicken, you need to know how much raw chicken to start with, as cooking changes weight.
  • Cooked vs. Raw Weight:
    Cooking methods like boiling or grilling affect food’s weight differently. Measuring raw food ensures consistency.

When to Stop Tracking?

Once you understand your portion sizes and calorie intake, you don’t need to measure everything forever. Use a food scale for 2-3 weeks to get a good grasp, then proceed confidently with your routine.

And that’s today’s back to basics! FITNERO out.

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