Calories Defined

Calories Defined - Understanding Energy
The unit of measurement for energy or heat is the calorie. One small calorie represents the amount of heat needed to raise the temperature of one gram of water 1 degree Celsius; it is sometimes called the gram calorie. A large calorie, equal to 1,000 gram calories, will begin with the capital letter C (i.e., Calorie). It represents the amount of heat needed to raise 1 kg (1L) of water 1 degree Celsius.
Calories Defined - Macronutrients Yield Energy
Only macronutrients (as opposed to water, fiber, and micronutrients vitamins and minerals) yield energy or contain calories. Every gram of carbohydrates yields 4 calories (or energy units). Every gram of protein also yields 4 calories. Every gram of fat yields 9 calories. Alcohol too has calories, 7 per gram, but we do not recommend trying to gain any energy from this source since it can negatively affect other functions, can slow your metabolism, and be counterproductive to your goals. No other source has calories. This means that no other substance is responsible for gaining weight or giving you energy. Fiber, water, and micronutrients are all important for other functions, but do not contribute to weight management, except in an indirect way (they effect other functions that may then effect energy levels, performance, and metabolism).
Calories Defined - Total Calories Determine Your Weight
No one macronutrient is responsible for weight gain or loss. Weight fluctuations are a product of total calories. Total calories refer to the total amount of calories you exert throughout the day, and intake throughout the day. This simply means how much you use and how much you store. When you use calories you want to supply your body with nutrients to gain muscle, whenever you store calories it is in the form of fat. You use calories in two ways, during activity and during rest. The amount of calories you use during rest is called your BMR (basal metabolic rate), commonly referred to as Metabolism. The reason you use calories during rest is because resting tissues require nutrients (which means blood flow) to stay in tact. The more nutrients a type of tissue needs, the more blood flow it needs. To pump blood through your body requires functions of organs. All functions are caused by a conversion and the using of energy, or calories. Muscle tissue requires 40-70 calories to supply all the necessary nutrients while adipose (fat) tissue requires 4-7 calories. Therefore, to raise your metabolism, gain more muscle so you can use (burn) more calories at rest.
Calories Defined - Build Muscle & Burn Fat
You store calories by eating more calories than you use (eating over your BMR). Therefore, you must stay within your caloric allotment of 200-400 calories under your BMR and follow your exercise recommendations in order to lose weight in the form of body fat, but still get all the nutrients you need to gain muscle tissue to continuously raise your metabolism. Basically: Eat too little, sacrifice muscle, Eat too much, and store it in the form of fat.
Calories Defined - References
i. APEX Fitness Professional Certification School Workbook (1997) 3rd Ed., The Apex Fitness Group, Thousand Oaks. pp. 110
ii. NASM Personal Trainer Certification Manual (1998), National Academy of Sports Medicine, Thousand Oaks. Pps. 5-10.