3 days to digest download manual#

It is not just desserts that contain a lot of fat. Most foods high in calories are also high in fat. That is a difference of 6 or 7 g of fat, or about 54 to 63 calories (6 g of fat times 9 calories per gram equals 54 calories). Ice cream, frozen yogurt, and ice milk are not much different in the amount of protein they contain, but the fat and carbohydrate content of the three desserts is quite different: 14 g of fat in ice cream compared with only 8 g of fat in frozen yogurt, and 7 g in ice milk. TABLE 3.1 Energy Yield of Fat, Protein, Carbohydrate, and Alcohol Let's look at the practical consequences of the different calorie contents of carbohydrates, protein, and fat by comparing the calorie and nutrient content of a cup of ice cream, a cup of frozen yogurt, and a cup of ice milk (see Figure 3.1). One gram of fat, however, provides 9 calories, and 1 gram of alcohol yields 7 calories. One gram of protein provides 4 calories of energy. Not all nutrients contain the same amount of calories (see Table 3.1). If they were both couch potatoes who worked at desk jobs all day, their energy needs would drop significantly: he would need 1900 calories a day, and she would only need about 1400 calories. Similarly, his 120-pound wife needs almost 1900 calories a day if she exercises every day as well.

3 days to digest download manual#

Little physical activity: 1080 + 5.5 times weight moderate activity: 1260 + 6.4 times weight regular exercise or manual labor: 1440 + 7.3 times weightДЇor example, if our 150-pound man rides his bicycle every day for an hour, his daily energy need is a little over 2500 calories a day (1440 + 7.3 times 150 = 2535). Little physical activity: 960 + 3.8 times weight moderate activity: 1120 + 4.5 times weight regular exercise or manual labor: 1280 + 5.1 times weight Reading aloud to his children for half an hour requires another 15 calories. So when a 150-pound man washes the dishes for 15 minutes, his body burns almost 19 calories.

The number of calories your body burns to carry out an activity depends on your weight, how long you do the activity, and how much work the activity takes.ДЇor example, washing the dishes uses about one-half calorie an hour for every pound of body weight. How many additional calories we need to eat depends on what we do during the day. The other third of the energy is used for moving the body through its daily activities, dressing, walking, sitting, exercising, and all the other muscle-using activities that we do.

Most adults need between 13 calories a day just to stay alive without any physical activity at all. About two-thirds of the energy the body uses goes to keeping body temperature constant, repairing internal organs and skin, keeping the heart beating and lungs breathing, and ensuring the proper chemical balance inside and outside the body's cells. The usable energy in food is measured in units called kilocalories or, simply, calories. Just as a car needs gasoline to run, your body needs fuel to do all the things it must do every day.