Diesel for the Body

• A calorie equals the amount of heat required to raise the temperature of a liter of water by 1 degree Celcius. The basic nutrients each have an average caloric value; 1g of protein or carbohydrate holds four calories and 1g of fat holds eight.
  
  

Calories and Weight

• The body does not distinguish between calories that come from fruit and or those that come from potato chips. It is the number of calories in and out that determine whether you gain or lose weight.
  
  

To Gain or Lose a Pound

• A pound of body fat equals 3,500 calories. To gain a pound, you need to consume 3,500 calories more than your daily requirement over time. To lose a pound, you need to create a 3,500 calorie deficit.
  
  

Calorie Quality

• Although the body does not differentiate between types of calories, it does need the specific range of nutritents, vitamins and minerals supplied by a nutritious eating program. It is important that you eat a variety of nutrients to function properly and heal from injury or illness.
  
  

Determine Calorie Needs

• To calculate your daily calorie requirement, consult "A Healthier You," a Department of Health and Human Services publication available at www.health.gov/dietaryguidelines.