The store calories as fat are the difference between calorie intake and spend on various activities of life. With Food Composition Tables we can see the calories we eat but what are they actually spend?
1. What we get with food calories?
Food nutrients, vitamins, minerals and water. The main nutrients in foods are fats, carbohydrates and proteins. Hydrates, fats and proteins provide the body with energy that is measured as calories. Vitamins, minerals and water do not contribute calories.
Fats provide 9 Kcal per gram. Carbohydrates provide 4 Kcal per gram. Proteins provide 4 Kcal per gram. Fats and carbohydrates are mainly used as an energy source. The proteins serve mainly as plastic material for growth and tissue repair.
In real life we find not only a meal consisting of fat (except oils), carbohydrate or protein food but have a mixed. Thus, foods such as beef traditionally is considered a food protein but has 20.70 grams of protein, 5.40 grams of fat and trace amounts of carbohydrates.
Or the bread is considered the example of carbohydrate per 100 grams is 52 grams carbohydrates 8 grams of protein and 1.6 grams of fat. Thus each of the nutrients from food are entered together with each meal and can not be separated. To see what proportion of each nutrient is every food there calls Tables of Food Composition reflecting the study of the components of each particular food. There are several tables with variations mainly by the geographical origin of the food samples.
2. What we spend calories?
The body spends calories to maintain basal metabolism in the process of digestion and metabolism of the very food we eat and in daily physical activity.
2.1. For maintenance of basal metabolism
Basal metabolism is the minimum amount that the agency spends on physiological functions essential for the preservation of life, ie the amount of energy expended on bedrest and even invested in the physiological functions of the different systems body such as respiratory, cardiovascular, nervous, thermoregulatory, endocrine, etc..
Broadly, the basal metabolism of men consuming 1 calorie per kilo of weight and time. And the woman uses 0.9 calories per kilo of weight and time.
Thus, if a man weighs 80 kg, you need a day to maintain basal metabolism 1 x 80 x 24 = 1920 calories and a 70 kg woman will need 0.9 x 70 x 24 = 1512 calories.
2.2. With the process of digestion and metabolism
For a food becomes part of the composition of our body requires a process that begins with chewing and passes through the transformation of it in its various nutrients that the body can use.
These processes require an energy expenditure representing 10% of the energy content of food eaten.
So if we consume a total of 1500 calories, 150 calories will be expended on the incorporation of the nutrients as such for use by the body in its various functions.
2.3. Physical activity
Besides the basal metabolism, daily activity and exercise is a waste of energy for the body.
Energy expenditure for various activities and exercises are standardized by the minute and depends on weight and sex, so women have to be deducted by 10% to the figure obtained.
Read calculate an example: if a man of about 80 kg weight for 1 hour riding a bicycle will spend:
80 x 60 x 0.100 = 480 cal.
If a woman of 70 kg makes this same activity will spend:
70 x 60 x 0.100 = 420, minus 10% (42) by a woman bringing it up to 378 calories burned.
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I always monitor my Calories when i eat. I make sure that i dont eat foods that are very high in carbohydrates or foods with very high calories.