Module 4

CALORIES 101

© 2010, 2019 Integrative Nutrition, LLC

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CALORIES
101
Traditional dieting wisdom often emphasizes the principle of “calories in,
calories out.” But, as you’ve learned in previous modules, weight balance is far
more complex than balancing a simple equation. Diets don’t work, and we’re
facing a worldwide obesity crisis. This might leave you wondering:

•• What role do calories actually play in weight management?

•• If the traditional wisdom of “calories in, calories out” doesn’t work, what does?

•• How has our conventional understanding of weight loss contributed to the

worldwide obesity epidemic?

In future modules, we’ll explore these questions through the lens of holistic
health. You’ll hear many perspectives, and we encourage you to use a critical lens
when considering what might work for you.

Let’s begin with the foundation of nutrition, the often misunderstood calorie.
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AN INTRODUCTION TO CALORIES

A calorie is a unit of energy supplied by food; no matter the source, a calorie is

a calorie. Foods are a combination of the three macronutrient “building blocks”
(fat, carbohydrates, and protein). The caloric breakdown of each macronutrient
remains constant; if you know how many grams of each macronutrient is in a
given food, you can calculate how many calories (or energy) the food contains.

Macronutrient Calories per Gram

Fat 9

Carbohydrates 4

Protein 4

Alcohol is not considered a macronutrient but contains 7 calories per gram.

Since there is so much variation in our calorie needs, you can use the information
below to get a general sense of whether someone is consistently not meeting
or exceeding estimated needs. Remember, though, that the number of calories
a person needs each day depends on many factors: age, height, weight, gender,
state of health, and activity level.

Estimated total calorie needs per day:1

Women (18+): 1,800–2,400 Men (18+): 2,400–3,200

Note: Estimated calorie needs have been established for different gender and age
groups; however, they can serve only as a general guide.
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HONORING BIO-INDIVIDUALITY

An individual's needs may not match recommendations. Here's why:

1| The average height and weight used in the calculation does not accurately
represent each individual.

2| There is a broad interpretation of the physical activity levels – sedentary,

moderately active, and active.

3| A desire to lose, maintain, or gain weight affects calorie requirements.

4| General estimates for females do not include women who are pregnant or
breastfeeding.

5| People metabolize their food differently. Some people metabolize very

quickly and may need more calories, while others metabolize more slowly
and may require less calories to meet their needs.

6| They don’t reflect an individual’s current state of health. Individuals who

are ill may require more calories.

Each person’s body is unique and will have slightly different needs. A balanced,
healthy diet and regular physical activity is the recipe for good health and energy
balance. Use your estimated daily calorie needs as a general reference point.

Instead of focusing on counting calories, focus on the bigger picture –

increase dietary quality, manage stress, and include enjoyable physical
activity in your daily routine.
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CALORIE DENSITY

Calorie density (CD) is the number of calories per pound for each food.
Notice that CD is lowest in unprocessed plant foods. This means that these
foods contain fewer calories per volume. Foods of a higher calorie density
value contain more calories in a smaller amount of food.

Focusing on CD may naturally “crowd out” less favorable food choices, thus
helping to maintain a healthy weight. Keep in mind that the values on the
following pages are based on one pound of each food, which is more than a
typical serving size but helps put the remarkable differences in calories per
pound that exist between our many food choices into perspective.

Read on to see the calorie density of some common foods.

Fruits Calorie Density

Cantaloupes 140

Berries 140

Papayas 180

Peaches 200

Oranges 210

Pears 270

Apples 270

Bananas 420
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Vegetables Calorie Density

Celery 65

Lettuce 65

Cucumbers 70

Broccoli 130

Kale 130

Onions 155

Carrots 195

Corn 390

Potatoes 490

Yams 525

Nuts and Beans Calorie Density

Tofu 270

Black beans 600

Chickpeas 740

Peanuts 2,640

Almonds 2,670

Walnuts 2,910

Pecans 3,030
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Grains Calorie Density

Oatmeal, plain 280

Buckwheat 420

Brown rice 500

Whole-wheat pasta 560

Sourdough bread 1,240

Dairy Products Calorie Density

Cottage cheese, 2% fat 410

Cottage cheese, regular 1,580

Cheddar cheese 1,820

Butter 3,250

Processed Foods Calorie Density

White bread 1,210

Pretzels 1,770

Chocolate chip cookies 2,140

Granola bar 2,140

Chocolate candy bar 2,290

Plain potato chips 2,400

Margarine 3,250
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Seafood Calorie Density

Lobster 450

King crab 460

Cod 480

Halibut 520

Shrimp 630

Salmon 810

Tuna 830

Meat and Poultry Calorie Density

Chicken breast 750

Pork tenderloin 750

Sirloin 870

Top round 950

Prime round 975

Veal 980

Choice rib eye 1,020

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FOOTNOTE

1| U.S. Department of Health and Human Services and U.S. Department

of Agriculture. (2015). Estimated calorie needs per day, by age, sex, and
physical activity level (Table A2-1).
Retrieved from www.health.gov/dietaryguidelines/2015/guidelines/appendix-2/#table-a2-1
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REFERENCE

•• Excerpted from The Pritikin Principle: The Calorie Density Solution

Pritikin, R. (2000). The Pritikin principle: The calorie density solution. Alexandria, VA:
Time-Life Books.