A calorie is a unit equivalent to the large calorie that expresses the value of heat or energy in food when it is oxidized in the body.

It is a quantity of food that has an energy value of a large calorie.

1 gram of protein or carbohydrate has 4 calories and 1 gram of fat is about 9 calories.

An athletic person should eat at least 2.2 grams of protein per kg. of lean mass, but not more than 4.4 grams. They should eat at least 4.4 grams of carbohydrates per kg. of lean mass, but should not exceed 8.8 grams. At most, a person should not eat more than 1.1 grams of fat per kg. of lean mass, preferably less. All calculations are made from lean body mass, not total body weight, which includes fat.

Your body’s needs depend on your goals and your current activity level. For example, at 60 kg. person and one weighing 120 kg. who are trying to reduce body fat, each will consume different amounts of calories as well as individual nutrients. Losing 1 kg a week would require a daily caloric deficit of 1,100 calories. You could eat less and burn the rest through exercise. It really is that simple. In our opinion, anything more complicated than that should be avoided.