A calorie is a unit of energy In nutrition and everyday language, calories refer to energy consumption through eating and drinking, and energy usage through physical activity Most people only associate calories with food and drink, but anything that contains energy has calories. For instance, one ton of coal contains the equivalent of 7,004,684,512 calories We hear about calories many times in our life, how many calories are in this donut? How many are burned by running 5 kilometers, or 50 push ups. B t what is a calorie composed of? And how many of them body actually need ? Today we are talking about how calories works in our bodies and the responsibility we all have of maintaining health.The calories included in food labels are, in fact, kilocalories. Units of 1,000 small calories. Meaning that a 250 calorie chocolate bar is actually 250,000 calories But do not get afrai , in fact, we need calories in order to live, without them our cells would die and so e we. We acquire this energy from food and drink as we already know. If we consume more/less calories than the ones our body needs per day, we will suffer from various health complications, but if we consume the number of calories our body needs each day and no more, every day, the most probable thing is that we will enjoy happy and healthier lives. It is our responsibility to keep counting those calories in order to maintain healthy and live a happy life Not everyone needs the same amount of calories per day, it depends on the physical activity, gender, weight, hight and shape of the person because all this factors and characteristics will make you bum or gain more calories. In order to have a general idea lets take as an example an ordinary person and an active athlete. An ordinary man should consume about 2,500 to 2,700, and a woman about 2,000 to 2,200 calories per day, for athletes, this number can increase by 500 to 1,000 more calories depending on the amount of exercise. Michael Phelps used to consume about 12,000 calories per day when he competed This is because of all the physical activity he was making meanwhile training and competing, he was buming so many calories so that his body, in order to maintain healthy and active, required him to50B consume much more calories than most of the people. So if he wanted to be hours and hours exercising, his body needed energy to produce that much activity.It is our responsibility to know that calories have different forms and this forms have dfferent profits. The main forms are carbohydrates, fats, and proteins. Carbohydrates are the ones your body’s gets the most calories. Simple carbs are easier for your body to dissolve. They provide energy quickly Complex carbs take longer for your body to dissolve. They are the best source of energy over the time. Complex carbs in whole grain products are the ones with more nutrients. Fat is another important source of calories to our bodies. In small amounts fat is a key energy source and it serves for supporting good skin and hair. We should be sure that we do not replace carbs in our diet with fats because this can slow us down, and our body has to work harder to bum fat in exchange of energy Fats should make up 30% of our daily calories and no more. men you can, choose unsaturated fats, which do not affect your body in a bad way, like olive oil and almonds. These ones are better for our health than saturated and trans fats. Too much fat or the wrong kinds can cause severe health problems.Protein should make up the remaining 10% – 15% of our daily calories. Protein are found in foods like meat, eggs, milk, beans, and nuts. Some athletes think they should consume large amounts of protein but this is not healthy. iM1ile protein does help build muscle, high doses won’t help you to maintain in good conditions. Over time, too much protein can be harmful to our body.So, how do we control calories? Now that we know that exercising is a way of burning those extra calories and loosing fat, we should know too that healthy eating is a very important factor when maintaining those calories and with them, our health controlled A large breakfast helps control body weight Researchers from Tel Aviv University say that a 700 calories’ breakfast is ideal for losing weight and keeping a healthy body. Meanwhile, having a large dinner is very bad because you will not burn all those calories. Because of this, it is recommended to have a small dinner at eight o’ clock or earlier. For people who make sports, knowing when to eat is as important as knowing what to eat. It is recommended for the to eat a pre-game meal 2 to 4 hours before the exercise. For an intense exercising, this could be dinner the night before. A good pre-game meal is high in complex carbs and low in protein and sugar because this will maximize your energy and lower your fatigue. They should avoid rich and greasy foods like hamburgers and pizza. These can be harder for them to dissolve and can cause an upset stomach and fatigue. Fast food is not a good option for a daily meal. Researchers from the CDC published a report in February, 2013, indicating that 11.3% of peoplets calories in the US come from fast foods meals. Many fast food restaurants serve meals that have calorie-counts much higher than the daily recommended amounts like McDonna’l’s. Because of this, fast food nutrition should make up a minimal part of a daily or even weekly diet. Junk food contains large amounts of calories and with them, fat. As fat accumulates in our body, we’ll gain weight and could become obese. The more weight we gain, the more we’ll be at risk for serious chronic illnesses such as diabetes and heart disease. It is our responsibility to take care of our body, and with this, knowing what to eat too.If we exceed the number of calories we need, we will began to gain weight, if we don’t reach the amount of calories our body needs, we will loose weight but at the risk of damaging our bodies. To maintain healthy and loose weight, we need to burn more calories than we consume. It’s important to remember that although drastically reducing our calories in a short period of time may initially result in dramatic weight loss, the body can rarely continue along this restrictive path, especially if the person is consuming below their resting metabolic rate. Eating later to make up for those missing calories usually results in gaining back the weight lost, or even more.In conclusion, calories are essential for living and being active, but we need to know how to keep them controlled in order to have a healthy life and accomplishing with our duty Responsibility is a universal value and counting calories is our responsibility, so, start counting them. Making sports, counting calories in food and knowing how much to eat and when, will help anyone to maintain health physically and emotionally. Calories are what give us the energy to play with our friends, focus in our studies, enjoy our family, and live life to the fullest. We can’t live without them but we need to choose healthy foods to make sure our calories are packed with disease fighting nutrients to keep us feeling healthy and young.