# Calories. 23 calories from fat + 48 calories from carbohydrates + 32 calories from protein = 103 Calories in 1 cup of 1% milk

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1 Calories What's the magical formula to achieve your weight goals? Calorie needs are based on individual needs. In order for your weight to stay the same, the energy (or Calories) you consume must equal the energy (or Calories) you expend. In most cases, it s really a simple matter of energy balance: Calories In must equal Calories Out. Calories In includes what you eat and drink. Calories Out includes your resting metabolic rate, thermic effect of food, and physical activity. Read on to learn Calories In : How to calculate the amount of calories in a food or beverage. What you can do to rev up your metabolism. Whether fat burner supplements are worth your money. How many calories you can burn during different physical activities. Exactly how many calories you need to meet your weight and fitness goals. C a l o r I e s I n Do all foods have calories? Yes. Except for water, all foods contain Calories. The four main food types are: carbohydrate, fat, protein, and alcohol. Each of these food types contains a different number of Calories per gram: Carbohydrate contains 4 Calories per gram. Fat contains 9 Calories per gram. Protein contains 4 Calories per gram. Alcohol contains 7 Calories per gram. To determine the number of Calories in a particular food, you need to know roughly how many grams of carbohydrate, protein, and alcohol the food contains. Example: 1 cup (8 oz) of 1% milk contains: 2.5 grams of fat 12 grams of carbohydrate 8 grams of protein How many calories are in 1 cup of milk? 2.5 grams of fat x 9 calories/gram of fat = 23 fat-calories 12 grams of carbs x 4 calories/gram of carb = 48 carbohydrate-calories 8 grams of protein x 4 calories/gram of protein = 32 protein-calories 23 calories from fat + 48 calories from carbohydrates + 32 calories from protein = 103 Calories in 1 cup of 1% milk

4 The exact number of calories you personally burn during different activities depends on your size (it costs more calories for a larger person to do the same task as a smaller person), your fitness level (it takes more calories for a beginner to do the same exercise as an experienced athlete), and the intensity of the activity (it takes more calories to run for 30 minutes than to walk for 30 minutes), see Table 1. TABLE 1: CALORIES SPENT PER HOUR BY A 100, 150 AND 200 POUND PERSON DOING A PARTICULAR ACTIVITY Activity 100 lb 150 lb 200 lb Bicycling, 6 mph Bicycling, 12 mph Jogging, 7 mph ,230 Jumping rope ,000 Running 5.5 mph Running, 10 mph 850 1,280 1,664 Swimming, 25 yards/min Swimming, 50 yards/min Tennis singles Walking, 2 mph Walking, 3 mph Walking, 4.5 mph How do I Calculate My Calorie Needs? There are many equations to estimate your total Calorie needs based on your RMR and level of physical activity (NOTE: the thermic effect of food is usually not accounted for since its role is so minor). It is important to realize that all these equations are just estimates. You may need more or less depending on genetic differences in RMR and your body composition. Consult a qualified health professional for more information about your personal Calorie needs. Step 1: Estimate RMR: Men Women Healthy body weight x 11 calories Healthy body weight x 10 calories

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