Calories In Food

Calories in food are derived from protein, fat and carbohydrate. Alcohol also provides calories. Vitamins, minerals and water provide no calories.

Calorie values per gram

• Fat/Oil ~ 9 Calories
• Carbohydrate ~ 4 Calories
• Protein ~ 4 Calories
• Alcohol ~ 7 Calories

Note that fats have more than twice the calories of protein and carbohydrate. The higher the fat content of food, the higher the calories.

Sample calculation Quarter Pounder® with cheese has 534 calories derived from:

• 30g Fat (x 9 cals/gram) = 270
• 38g Carbohyd.(x 4 cals/gram) = 152
• 28g Protein (x 4 cals/gram) = 112
• Total Calories = 534

Calorie levels for weight loss

Begin with a calorie-controlled diet that allows a moderate weight loss of 1/2 - 1 kilogram per week. Weight loss is usually much larger in the first few weeks due to extra fluid losses. Note: It is better to increase exercise rather than reduce food calories too drastically.

Suggested calories for weight loss

• Women:
  Non-active 1000 - 1200
  Active 1200 - 1500
• Men:
  Non-active 1200 - 1500
  Active 1500 - 1800
• Teenagers:
  1200 - 1800

Last updated: May 31st, 2007