Calories – you've surely heard of them, especially when it comes to nutrition or weight management. But what actually are calories?
What is a calorie?
A calorie is a unit that indicates how much energy a food contains. Your body needs energy to maintain basic functions such as breathing, thinking and moving. This energy comes from the food you eat. Every food provides a certain amount of calories, and the body uses this energy to carry out everyday activities.
Calories were originally defined in a scientific context. Put simply, a calorie is the amount of energy needed to heat 1 gram of water by 1 degree Celsius. This definition helps us understand that calories are a form of energy that your body takes in through food and uses for its functions.
Why is knowing about calories important?
Understanding calories helps you control your energy intake. If you know how many calories you burn each day, you can steer your eating habits in a targeted way. This knowledge is especially important when you want to maintain, lose or gain weight.
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What is the calorie balance?
The calorie balance describes the relationship between the energy you take in through food and the energy your body uses. There are three main states of calorie balance:
- Calorie surplus: You take in more calories than your body burns. This generally leads to weight gain.
- Calorie deficit: You burn more calories than you take in (among other things through movement, sport or fitness training). This can lead to weight loss.
- Calorie balance: Calorie intake and calorie expenditure are in balance, which keeps your current weight stable.
How can you use this knowledge for your weight management?
Understanding the calorie balance is one of the keys to effective weight management. To lose weight, you should get into a calorie deficit – that means eating fewer calories than you burn. If you want to build muscle or gain weight, you should aim for a calorie surplus.
Keep a food diary or use apps to keep track of your calorie expenditure and your calorie intake. By eating more consciously and keeping an eye on your calories, you can reach your goals more easily.
Are calories alone decisive?
New findings show that, when it comes to losing or gaining weight, it's not only the amount of calories that matters, but also where these calories come from. Foods are not just energy suppliers – they also contain important micronutrients such as vitamins, minerals and trace elements that are crucial for your health and well-being.
For example, 100 calories from sugary snacks and 100 calories from vegetables can affect your body very differently. While the sugar does give you quick energy, it contributes little to your long-term health and fitness. Vegetables, on the other hand, provide you not only with energy but also with fibre, vitamins and minerals that your body needs to function optimally.
Theories and studies suggest that long-term success in losing weight also depends on the type of foods you eat. Whole, nutrient-rich foods can help support the metabolism and increase the feeling of fullness, which makes it easier for you to maintain your calorie deficit.
