In recent years, technology has revolutionized the way we track our fitness goals, from monitoring our heart rate to analyzing our sleep patterns. But one aspect of fitness that has seen a significant transformation is calorie tracking. With the rise of fitness apps and wearable devices, tracking our daily calorie intake has become more accessible and convenient than ever before. But what exactly is calorie tracking, and how does it work? Let's dive into the science behind this popular tool and explore its benefits for health-conscious individuals.
What is calorie tracking?
The unit of measurement for energy is calories, which are obtained from the food we consume and used for three purposes - sustaining vital bodily functions, digesting food, and performing physical activities.
Body Functions - Basal Metabolic Rate (BMR)
This is the energy needed to maintain vital bodily functions such as breathing, blinking, growing hair and nails. The BMR depends on one's age and body size. Although women tend to have lower BMRs than men, it's mainly due to their smaller body size. Men and women with similar body size and muscle mass have comparable BMRs, which mostly remains consistent from month to month. Though lean muscle mass can be increased to enhance BMR.
Digesting food, known as the Thermic Effect of Food
This requires energy to break down food into usable components. It turns out that the energy expended to digest food is not free, and some calories must be expended for this process.
The Thermic Effect of Food is the collective term for the calories used to digest, absorb, and eliminate food. The calories used to process food varies with the type of food. For instance, brown rice with high fiber has a higher Thermic Effect of Food than white rice with low fiber.
Generally, about 10% of the total caloric intake is used to digest food, with protein-rich diets requiring a higher percentage of calories to digest the protein, ranging from 20-35% of the calories consumed.
Physical Activity
Physical activity increases the rate of caloric consumption above the BMR. The more active one is, the more energy is required to sustain the activity. This energy is the one that can be controlled the most, and it's the primary reason why caloric needs vary significantly from day to day. While it's hard to change the BMR meaningfully in a week, the addition of a 30-minute jog can increase the daily caloric consumption by 250-550 calories.
How does calorie tracking work?
Calculating the number of calories burned during physical activity is more challenging than calculating BMR, and there is limited research in this area.
Physical Activity Level (PAL) is a widely used method for estimating an individual's level of physical activity. It is calculated as the ratio of an individual's total daily energy expenditure (TDEE) to their basal metabolic rate (BMR).
The BMR represents the amount of energy required by an individual to maintain vital functions at rest. PAL values typically range from 1.0 for sedentary individuals to 2.5 or higher for extremely active individuals.
The PAL method takes into account an individual's occupation, lifestyle, and physical activity level and provides a useful estimate of their total daily energy expenditure. This information is useful for calculating daily caloric needs and designing nutrition and exercise plans.
Here are the numbers for PAL levels:
Sedentary (little or no exercise, desk job): PAL = 1.2-1.4
Low active (light exercise/sports 1-3 days/week): PAL = 1.4-1.6
Active (moderate exercise/sports 3-5 days/week): PAL = 1.6-1.9
Very active (hard exercise/sports 6-7 days a week): PAL = 1.9-2.5
Extra active (very hard exercise/sports, physical job or training twice a day): PAL = 2.5-3.0
At its core, calorie tracking is the process of monitoring the number of calories you consume and expend each day. The concept of calorie tracking is based on the principle of energy balance, which means that the number of calories you consume should be balanced with the number of calories you burn.
By tracking your daily calorie intake and expenditure, you can gain a better understanding of your overall energy balance and make adjustments to your diet and exercise routine as needed.
The history of tracking
Arthur Harris and Francis Benedict developed the "Harris-Benedict Equation" more than 100 years ago to predict BMR based on height, weight, age, and biological sex. Although the formula has been slightly modified over the past century, it remains largely unchanged.
However, its longevity should not be mistaken for accuracy, as the "Revised Harris-Benedict Equations" developed in 1984, which is considered the most accurate BMR predictor, still has a confidence level of only 95% ± 213 kcal/day for men and ± 201 kcal/day for women, based on height, weight, age, and biological sex.
One common misconception is the distinction between BMR and RMR (resting metabolic rate).
BMR refers to the calories necessary to maintain life-sustaining functions like breathing, while RMR estimates ordinary non-workout caloric consumption, including all forms of daily activity like cooking breakfast. If you've used an online calculator that asks about your activity level to estimate your daily caloric needs, it was most likely an RMR calculator, not a BMR calculator.
Calorie tracking can be done manually or with the help of technology. Manual tracking involves keeping a food diary or using a calorie counting book to record the number of calories in the foods you eat. This can be a tedious and time-consuming process, as it requires you to measure and weigh your food and calculate the calorie content manually.
However, with the rise of fitness apps and wearable devices, calorie tracking has become more accessible and convenient. Many fitness apps now offer a food diary feature that allows you to scan the barcode of your food or search for it in a database to automatically calculate the calorie content. Wearable devices like smartwatches can also track your calorie expenditure by monitoring your heart rate, movement, and other factors.
The science behind calorie tracking
Calorie tracking is based on the science of energy balance, which is the relationship between the number of calories you consume and the number of calories you burn. When you consume more calories than you burn, you create a calorie surplus, which can lead to weight gain. On the other hand, when you burn more calories than you consume, you create a calorie deficit, which can lead to weight loss.
Calorie tracking can help you achieve your fitness goals by providing a clearer picture of your energy balance. By monitoring your calorie intake and expenditure, you can identify patterns and make adjustments to your diet and exercise routine as needed. For example, if you notice that you are consistently consuming more calories than you are burning, you can make adjustments to your diet or increase your physical activity to create a calorie deficit.
The benefits of calorie tracking
Calorie tracking offers several benefits for health-conscious individuals. Here are some of the main benefits:
Improved awareness of your diet
By tracking your calorie intake, you become more aware of the foods you are consuming and their nutritional content. This can help you make more informed choices about your diet and make adjustments as needed to ensure you are meeting your nutritional needs.
Accountability
Calorie tracking can help hold you accountable for your food choices and help you stay on track with your fitness goals. Knowing that you are tracking your calorie intake can motivate you to make healthier choices and stay consistent with your diet and exercise routine.
Better results
By monitoring your energy balance, you can make adjustments to your diet and exercise routine as needed to achieve your fitness goals. This can lead to better results and a more effective fitness routine.
The apps
There are several popular calorie tracking apps available, including MyFitnessPal, Lose It!, Yazio and Cronometer. These apps allow users to log food intake and track macronutrient and micronutrient intake, as well as monitor progress towards weight loss or other health goals. Some apps also offer features such as recipe suggestions and meal planning tools.
In addition to apps, there are also several wearable devices and other technology available for tracking calories. Fitness trackers such as Fitbit and Garmin use sensors to monitor physical activity and estimate calorie burn, while smart scales can provide users with an estimate of their basal metabolic rate (BMR), which is the number of calories their body burns at rest.
What I personally use is Whoop to see how much calories I am burning a day based on my current lifestyle, activity level and habits.
Despite their popularity, it is important to note that the accuracy of calorie tracking apps and technology can vary. Factors such as user error and inaccuracies in the food database can lead to errors in calorie tracking. Therefore, it is important to use these tools as a general guideline rather than an exact measure of calorie intake and burn. Additionally, it is important to consult with a healthcare provider or registered dietitian before making significant changes to diet and exercise habits.
Conclusion
Calorie tracking is a powerful tool for health-conscious individuals looking to improve their fitness and achieve their goals. By monitoring your calorie intake and expenditure, you can gain a better understanding of your body's needs and make informed decisions about your diet and exercise regimen. While calorie tracking may not be for everyone, it can be a useful tool for those looking to achieve specific fitness goals or improve their overall health.
If you decide to give calorie tracking a try, be sure to approach it with a healthy mindset and a focus on long-term sustainability. Use a reliable tracking app or device, set realistic goals, and seek support from a healthcare professional or qualified nutritionist if needed.
Remember, the most important thing is to prioritize your health and well-being, and to find a fitness routine that works for you and your unique needs and lifestyle. With the right tools and mindset, you can achieve your fitness goals and enjoy the many benefits of a healthy, active lifestyle.
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