posted Sep 29, 2019, 3:37 PM by Difference Personal Training



A calorie can be described as a unit of energy. In nutritional sense, all foods, whether they are considered fats, protein or carbohydrates or sugars, they are all important sources of calories, and we need them to live and to function on a daily basis. Our brain, our muscles, our cells at a molecular level require energy to function.


When we eat food we are bombarded with how many kilojoules or how many kcal or how many calories it contains, this is all potential energy that it contains. So let’s break it down a little bit:


  • Carbohydrates = 1 gram contains 16.37 kJ
  • Protein = 1 gram contains 16.37 kJ
  • Fat = 1 gram contains 37.7 kJ



So let’s say you have a protein powder and it states that it is 30 grams per serving :


30 g x 16.37 kJ = 491 kJ



Or if you have a pasta and you have weight your fettucine and it is 80 grams :


80 g x 16.37 = 1309.6 kJ



Lastly if you decide to have some avocado with your meal, and it weights 15 grams:


15 g x 37.7 kJ = 565 kJ



So you may be wondering how many calories you should be having a day, this is where it gets interesting and there are many different factors that have to be taken into account:


Metabolism – Your Basal Metabolic Rate (BMR) is defined as the number of calories your body burns in the process of normal function, such as respiration, digestion, temperature regulation etc. Depending on how quick or how slow your metabolism is, will also be a factor in the amount of calories eaten that day


Activity Level – The more active you are throughout the day/night, the more calories you will burn, and you may need to consume more calories to maintain energy levels. An inactive person will not require as many calories because they will not burn them


Weight – an individual’s weight impacts on caloric intake, the larger your body mass, the more calories are needed to perform normal bodily functions. A smaller person with lower weight and body mass, will not need as many calories to perform these functions.


Lean Body Mass – The higher your lean body mass is, the higher your BMR will be, this is because the more muscle you have, the more calories you burn at rest. Someone with a high LBM may require more calories than someone with low LBM because they burn a considerable amount performing regular bodily functions.


Age  Metabolism tends to slow down with age, which may need to re-evaluate the amount of calories being consumed


Gender – Studies have shown that men tend to have a higher caloric intake than woman. This can be put down body composition, males bodies tend to have a larger muscle mass than females, which require more calories to maintain.