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Nutrition Facts - Calories & Metabolic Rate

Nutrition Facts – Calories & Metabolic Rate

 

            To maintain your desirable weight, it is important to understand energy input and energy output. The food you eat provides energy for your body. A calorie is a measure of the energy value of food. Calories are in some of the foods you eat. Your energy input is the number of calories you body needs each day. Most young people your age need 2000 to 3000 calories per day.

Calories in Foods

Kind of Food

Amount

Calories

Apple

3 inches

75

Banana

6 inches

130

Bread, wheat

1 slice

60

Broccoli, cooked

1 cup

40

Butter

1 Tablespoon

102

Cake, chocolate

3 inches

350

Cheese, cheddar

1 ounce

112

 French fries

10

137

Hamburger on bun

3 ounces

330

Ice cream sundae

Regular

400

Milk, whole

1 cup

159

Orange

1 medium

70

Popcorn, plain

1 cup

54

Spaghetti

1 cup

260

Steak, T-bone

1 pound

1596

 

 

 

 

            Your energy output is the number of calories your body uses. Metabolic rate is the rate at which your body uses calories. Some basic activities are breathing, digesting food, and the movement of blood. You also use calories when you play. Metabolism is the way your body uses food.

Calories Used

Activity

Per 15 Minutes

Basketball

131

Cycling 6 mph

75

Desk work

33

Horseback riding

120

Lawn mowing, hand

115

Roller skating

100

Activity

Per 15 Minutes

Running 6 mph

150

Sitting and reading

18

Standing up

34

Swimming

75

 

            Weight management is based on an energy equation. To maintain your weight, you need to eat the same number of Calories that your body uses. This means your energy input equals your energy output. One pound of body fat is equal to 3500 Calories. To lose one pound, you must use 3500 more Calories than you eat. Your energy input would be less than your energy output. To gain one pound, you must eat 3500 more Calories than you use. Your energy input would be more than your energy output.

The Energy Equation

To maintain weight

Energy input = Energy output

To lose weight

Energy input < Energy output

To gain weight

Energy input > Energy output

 

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Elgin Local Schools
1239 Keener Road South
Marion, OH 43302

Phone: 740.382.1101
Fax: 740.382.1672
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