Energy consumption during trainings and its compensation with nutrition is e very important process affecting weight loss. The energy is measured in calories, or in kilo-calories for the sake of convenience. The caloric value should be calculated properly!
According to scientific terminology, calorie – is an energy unit contained in specific product. Total calorie amount will mean energy value of particular foodstuff. It is generally measured per 100 grams of foodstuff.
How to calculate caloric value properly?
Foodstuff energy is combined of three key element very familiar to us. They are proteins, carbohydrates and fats. So, to start over calculations we have to find out the amount of those elements in vegetables, fruits, eggs etc.
We use spacial energy value reference tables to do that. «Everyday Studio» software has huge database of foodstuff with detailed proteins, carbohydrates and fats amount references.
«Everyday Studio» also does calculations of vitamins, minerals, and also cellulose contained in foodstuff.
How to calculate dish caloric value?
Caloric value calculation is based on formula. It is known that every organic matter in the dish contains certain amount of calories:
- 1 gram of protein or carbohydrate has 4,1 kcal;
- 1 gram of fat has bigger energy amount – 8,8 kcal.
Sometimes for the sake of convenience those values are rounded to 4 and 9 respectively. But for the maximum accuracy decimal units should not be neglected.
Dish caloric value is a simple example
It will be the best way to demonstrate the formula on a particular case. Let’s take porridge – one of the most favorite (or quote unquote) meals among sportsmen and those eager to loose weight.
The 100g helping of porridge contains 11,9g of proteins, 5,8g of fats and whole 65,4g of carbohydrates. Considering the above mentioned organic matter energy value we get the following formula: 11,9×4,1 + 5,8×8,8 + 65,4×4,1. In the result – 100g of porridge contain 367,97 kcal. Now we can round that to 368 kcal per 100 grams.
One more thing to mention. Each delicacy (even sweets) contain water. For instance our 100g helping of porridge has 12g of water. But the water itself doesn’t have any energy value, so it is not considered in calculations.
Of course mastering energy value calculating is an easy task. Just follow the above mentioned example and use formula. But looking through the table and clicking the calculator each time is not that funny.
More over – it is unreasonable as there is «Everyday Studio», doing all the job automatically. Buying «Everyday Studio» is a reasonable decision for nutritionists and fitness trainers as it will spare them from doing routine calculations for every Customer.
How to calculate caloric value for complex meal?
We coped with helping of porridge easily, but what about complex meals, like our favored borsch or some fried delicacy? There are certain peculiarities. Although evident but still worth mentioning.
For instance, how to calculate caloric value for meal composed of multiple ingredients? Each of them is weight and assessed for caloric value. Then we sum the ingredient values and get caloric value for the whole meal.
Note that boiling or frying reduce foodstuff volume but it doesn’t affect the energy value. If the buckwheat boiled from 200g up to 400g it still contains 658 kcal.
We should additionally note fried meals. Up to 20% of oil is absorbed by meat, fish etc while frying. For example we took 20g of sunflower oil for frying, that equals 179,8 kcal. Take 20% from that and get almost 35 kcal. We should add them to fried meal caloric value.
Automatic energy value calculation makes sportsmen and fitness trainers life easier.
Calculate calories properly with «Everyday Studio» software!
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