Calories are some of the most talked-about yet misunderstood topics in the world of nutrition and health.

While many people see them as the enemy, counting every last one that passes their lips, others think they’re irrelevant and that we should ignore them completely. So what’s the truth? Let’s break down the calorie myth and find out.

What Are Calories?

A calorie is a unit of energy. Specifically, it’s the amount of heat needed to raise the temperature of one kilogram of water by one degree Celsius.

In nutrition, however, calorie is used to refer to the amount of energy in food or drink that our bodies use or store. This means that when we eat or drink something, our body converts the calories in that food into energy that we can use to power our daily activities, from running or walking to digesting food or simply breathing.

What Is the Caloric Value of Foods?

Every type of food and drink has a different caloric value, or the number of calories in each serving. For example:.

1 small apple = approximately 55 calories
1 cup of cooked rice = approximately 225 calories
1 can of soda = approximately 140 calories
1 slice of pepperoni pizza = approximately 300-400 calories
1 tablespoon of olive oil = approximately 120 calories

It’s important to note that some foods and drinks, such as fruits and vegetables, are generally lower in calories than others, such as processed or fried foods.

This means that we can eat more of them without worrying as much about going over our daily caloric needs.

What Are Our Daily Caloric Needs?

Our daily caloric needs depend on a number of factors, including our age, sex, height, weight, and activity level. In general, however, most adults need around 2,000-2,500 calories per day to maintain their weight.

If we want to lose weight, we need to eat fewer calories than we burn, while if we want to gain weight, we need to eat more than we burn.

It’s worth noting, however, that simply counting calories isn’t always the best approach. Not all calories are equal, and some types of foods can be more satisfying or nourishing than others.

For example, eating 100 calories of vegetables will likely make us feel fuller and more satisfied than eating 100 calories of candy.

How Do We Know If We’re Eating Enough or Too Much?

If we’re not sure whether we’re eating enough or too much, there are a few ways we can find out:.

We can track our food intake using a food diary or app, which can help us see how many calories we’re consuming each day and where we might need to make changes.
We can pay attention to our hunger and fullness cues. If we’re constantly hungry or never feel satisfied, we might not be eating enough. On the other hand, if we feel overly full or uncomfortable after meals, we might be eating too much.
We can check our weight regularly. If our weight is staying relatively stable, we’re likely eating around the right amount of calories. If we’re gaining or losing weight unintentionally, we might need to adjust our eating habits.

Do All Calories Have the Same Effect on Our Bodies?

No, not all calories have the same effect on our bodies. For example, eating 500 calories of broccoli will have a different effect on our health than eating 500 calories of donuts, even though the number of calories is the same.

This is because different types of foods affect our bodies and our health in different ways.

Some ways that foods can affect our health include:.

They can affect our blood sugar levels, which can impact our energy levels and overall health.
They can affect our hormones, including those that regulate hunger and fullness.
They can impact our gut health and the types of bacteria that live in our intestines.
They can impact our risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Should We Count Calories?

Whether or not we should count calories is up for debate. Some people find it helpful to track their calorie intake, especially if they’re trying to lose or gain weight.

Others prefer to focus on eating a balanced, whole-foods-based diet and listening to their bodies’ cues for hunger and fullness.

Ultimately, the best approach will vary depending on our individual needs and goals. Some tips to keep in mind, however, include:.

Choose mainly whole, minimally processed foods, such as fruits, vegetables, lean protein, whole grains, and healthy fats.
Aim for balance and variety in our meals and snacks.
Pay attention to our hunger and fullness cues, and stop eating when we’re satisfied but not overly full.
Stay hydrated and be mindful of our alcohol intake.

The Bottom Line

Calories are an important part of our nutrition and health, but it’s important not to get too caught up in counting them.

What matters most is that we focus on eating a balanced, whole-foods-based diet that provides the nutrients and energy we need to thrive. By paying attention to our bodies’ cues for hunger and fullness and making smart food choices, we can fuel ourselves in a way that supports our health and well-being.