kilocalories in the diet


want to know about kilocalories in the diet?

A calorie is the energy unit. In the nutritional field, a calorie is the form of energy that people get from consuming various foods and that energy is used to do physical activities. Calorie unit breaks down during the digestion process and provides energy for the physical activities of kilocalories in the diet

A calorie is the one nutritional compound that is written on all food packages that are boxed or processed. Many people who are an enthusiast of losing weight are advised to reduce calorie intake.

Facts Regarding Calories


  • Calories are not harmful to human health, in fact, they are very beneficial if consumed in the balanced amount
  • Everyone needs a different level of energy depending on the factors such as age, gender, work activity, and weight so everyone’s required calorie intake is different
  • More than 11% of the American community get their calorie intake from fast foods and chocolates
  • Energy drinks are full of energy but have no nutrition so they provide empty calories

What are the calories?

Most people think that calories are found only in juices, sugar, and boxed food but it is not true. Calories are present in everything that has the potential to provide energy. If we look at coal, it is not food but still, 1kg of coal has 70 lac calories because it provides energy.

Types of Calories

  • Cal; a small calorie unit
  • Kcal; a large calorie unit and 1 kcal is equal to 1000 Cal

Daily Calorie Intake Requirement

According to various researches, an average woman needs 2200 kcal per day in order to function properly and fulfill the physical activities on a better level. However, everyone’s calorie requirements are different depending on their age, weight, lifestyle, and physical activities. We have added the various factors on which the daily calorie intake depends. Have a look!

  • overall general health
  • physical activity
  • gender
  • weight
  • height
  • body shape

Health and Calories

Calories are vital for humans as they are the key providers of successful survival. Without the calorie intake, body cells will die, the heart activity will stop and people will die. So, calories are very important and people fulfill the requirement from food and drinks.

If people start consuming the ideal calorie intake, they will lead a very healthy and full of energy life. As we know that excess or deficiency both are not good for human health so start taking the required calories daily and live a healthy life.

The boxed food and juices always tell the number of calories it contains and that shows how much energy will be provided. Not only calories are important but it is more important to know the sources of calories from basic nutrients. We have added the kcals present in some basic nutrients. Read below for the information;

  • 1 g of carbohydrates has 4 kcal
  • 1 g of protein has 4 kcal
  • 1 g of fat has 9 kcal

American Diets and Fast Food

According to a study conducted by the Center for Disease Control and Prevention, over 11% of Americans fulfill their calorie intake from fast food. And according to the doctors and nutritionists, this percentage does not show a healthy lifestyle.

As we go on with our lives, people tend to move away from fast food and just to add in the information, fast food only constitutes the 6% of your required daily intake of calorie. It is highly recommended to know where you are getting your calories from.

Best Time to Consume Calories/Food

We have always heard that the breakfast should be full-fledged. The reason behind this is a good healthy breakfast will help in using the calories more effectively. Time of your meal can directly affect your effective utilization of calories taken.

According to the latest researches, a hearty breakfast can help lose weight, lower the risk of heart diseases, diabetes, and high cholesterol as well. An ideal breakfast should have 7000 kcal to make you work throughout the day without feeling tired. It is essential to note that what you eat and when you eat equally important.

Empty calories

The calories that have the potential to provide energy but cannot provide any nutrition are known as empty calories. Empty fibers have no dietary fibers, dietary minerals, antioxidants, vitamins, and amino acids.

According to a study conducted recently, the main source of empty calories is added sugars and solid/insoluble fats.

Solid fats are naturally found in wide variety of foods but in some cases, they are added while food processing i.e. butter, margarine

Added sugars are the processed sugar present commonly in fuzzy drinks, foods, and beverages. These are added during the industrial food processing. Other than the above mentioned food products, added sugar are also present in corn syrups and other artificial syrups.

There is no doubt that these added sugars add more taste to the food but they have been proved as the major contributor of obesity. Alcohol can also add empty calories to the diet. One normal beer serving has 152 kcals present in it.

Sources of empty calories

We have added few food products that are the main sources of empty calories. Read up!

  • ice cream
  • beverages
  • pastries
  • cookies
  • cakes
  • ribs
  • bacon
  • hot dogs
  • sausages
  • cheese
  • pizza
  • fruit drinks
  • sports drinks
  • energy drinks
  • soda

Sugary foods and drinks have been proved as the main cause of empty calories for the American population. More than 50% of American population consumes empty calories daily in the form sugary juices and foods. More than 5% of American kids consume 567 kcals in the form of empty calories. If you want to control the consumption of empty calories, choose the low-calorie foods rather than consuming processed food and drinks to gain more kilocalories in the diet.


A balanced diet plays an important in your health because it can help you work effectively by taking care of your organs and tissues. If you do not have a properly balanced diet, your immune system will be weaker and you will be more prone to infections, diseases, poor normal functions, and fatigue. Children who do not consume a balanced and healthy diet do not grow and develop positive and they may also suffer at school i.e. low academic performance.  Women who do not consume healthy and balanced diets are on the higher risk of obesity, infertility and many other health issues.

Now you know everything about kilocalories in the diet

The main adverse effects of unbalanced diet on your health will by heart issues, cancer, strokes, and diabetes.

Leave a Reply

Your email address will not be published. Required fields are marked *