Building the Basics: Calories 

We count calories, avoid calories, talk about calories, or at least read about calories on food labels, but what is a calorie, really? When talking about diet is it true that “a calorie is a calorie”? As usual, while the definition is fairly simple, the explanation and answer to “is every calorie equal?” is not.

The Definition of a Calorie

Fundamentally, a calorie is a unit of measurement for energy. A ‘small calorie’ is the amount of energy to raise a gram of water by one degree Celsius. A ‘large calorie’ is a thousand small calories, and is the amount of energy to raise a kilogram of water by one degree Celsius. Again, this is just a measure of energy.

The ‘large calorie’, or kilocalorie, is also what we think of as the food calorie, but it is just a measurement device. It is the amount of energy available for your body to use in a given amount of food.

Fat and Calories

Fat is an energy storage device. That means when we talk about losing a pound of fat we are actually talking about burning off excess energy! One pound of fat stores 3500 calories, which is the source of “cut 500 calories per day from your diet and lose a pound a week” (500 calories x 7 days = 3500 calories). This is really “create a 500 calorie negative balance”, because you can add exercise to do the same thing.

So – this all means that the first answer to “is a calorie a calorie?” (meaning “are all calories equal”) is ‘yes’! It is a measure of energy, so it has to be equal. Fundamentally, if you want to lose weight you must cut down or expend more calories. But…

Example Time

…it’s not the whole answer. Let’s look at an example:

A large apple is about 130 calories

One Twinkie is 135 calories

While an apple and a Twinkie have about the same number of calories, you’ll find a few things different about them:

• Density – This may be the biggest difference, but it is often overlooked. A twinkie weighs about 38 grams, while an apple weighs about 240 grams – six times as much! What’s that mean? If you eat one apple instead of one Twinkie you’re actually taking in more volume of food. It will take longer (meaning you aren’t spending that time eating chips) and you will feel more full!
• Nutrition – The little bit of calcium and iron in a Twinkie is added by enriching the wheat flour. An apple contains vitamin c, calcium, iron, vitamin a, potassium, and other important plant compounds like quercitin.
• Fiber & Sugar – There’s no fiber in a Twinkie, but there’s plenty of sugar, more than in the apple. Meanwhile the apple has less sugar and about 5 grams of fiber to help offset those sugars and help you feel more full.
• Fats – While we like fats, they have to be the right kind. Twinkies contains partially hydrogenated oils, the dangerous trans fats that raise your LDL and lower your HDL – a dangerous double-wammy. The apple has no fat, and while we’d suggest adding a healthy fat to make it a well-rounded meal, the lack of fat isn’t going to harm you.

This same comparison can be performed for almost any pair of healthy versus junk foods. Yes, if you only eat 10 Twinkies a day you’ll have a calorie deficit and lose weight, but how hungry will you feel all the time? How will your body function without taking in the nutrients it needs? How will your heart and your cholesterol levels change as you consume all of those trans fats?

Summing it Up

Every calorie stores the same amount of energy, but the quality and type of the material (food) that makes up that calories impacts how it affects your body. It changes the impact on your hormones, your mood, your level of satiety (how full you feel) and how soon you want food again.

Ultimately what you eat matters. Track calories if that helps you, but making good decisions about what kind of calories to consume is your best step to looking and feeling like the healthiest version of yourself.

Read More Below

Apple Nutrition

: 6 Reasons Why a Calorie is not a Calorie

• Author
• Recent Posts

Matt

Matt grew up enjoying sports and activity - swimming, basketball, hiking, and the like. He also ran track in high school. Matt has fought with his weight since around 1999, but seems to be overcoming it.

He has his black belt in Tae Kwan Do Chang Moo Kwan, has studied various other styles of martial arts, including ba gua chang, jiu-jitsu, and is actively studying Israel Combat System at Masada Tactical.

Matt strives to learn and grow in exercise and performance while fighting his constant desire for ice cream. He has also discovered the wonders and kool-aid of Crossfit - a style of workout that he has done for years but never realized someone had formalized already.

He is a certified USAW coach and consumes fitness and nutrition information regularly. He uses his analytic background and mindset to synthesize insights on life, health, and fitness.

Latest posts by Matt (see all)

• Pre-workout Pressure – Why You Should Try it - February 15, 2022
• You Don’t Have to Starve to Get Slim - March 22, 2021
• Big Moves for Big Changes - March 16, 2021