What are we going to talk about? Had your breakfast today? How much of calories did you intake? Do you in reality ever calculate that? What is a calorie exactly? How do you calculate the intake daily? This is all secondary. The beginning of any discussion is to know about a calorie.

A calorie is the amount of energy the protein, carbohydrate, nutrients and fat can fuel your body!! It is a calorie that gives you the energy to work daily at a good pace. But the excess of calories can also result in problems. Therefore one needs to know the calories in food.

How many calories should you take per day?

The calories that you consume daily depend on the fitness goals that you wish achieve. It is not only this but also the weight of your body. There are other factors also. Here is a list for you to consider:

* Your weight
* Metabolism
* Fitness goals

With the right weight of the body and plenty of energy, your calories in food intake are the right on. If you feel tired fast then the intake has to be increased. A little change has to be made to make it suit your body metabolism.

How should you measure what you eat?

It is advisable that one should keep a track record of what one eats and drinks one week. And then add up the calories you digested per day. If your goal is to loose weight, your net calories inn food must be less than the number of calories required to maintain your current weight and your fitness goal and also the metabolism of your body.

Do all foods have calories?
Yes! This is true. It has been stated by experts that every food has calories except water. The four main food types and there respective calories are given here:
* Each gram of carbohydrate contains 3.75 calories
* Each gram of fat contains 9 calories
* Each gram of protein contains 4 calories
* Each gram of alcohol contains 7 calories
And to determine the calories in a particular food, you need to know roughly how many grams of each the food contains.

Examples of calories in food:
For example, if a food contain 10 grams of protein and 4 grams of fat and 3 grams of water, then it contains 10 x 4 (40) protein-calories, 4 x 9 (36) fat-calories and zero water-calories making a total of 76 calorie in your food item.

Calories In Fruit:

We all know fruits are very nutritious for our health and every doctor recommends to have fruits daily since it saves us from diseases and keeps us healthy and strong as well as energetic.

How many calories does a fruit contain?

Let’s start with apple, medium size of apple contains 60 calories while one cup of apple juice contains 115 calories, medium size of banana contains 80 calories, medium size Avocado (305 calories), 4oz of Cranberries (14 calories), 1 cup of cherries(90 calories), 4 oz of dried currents(244 calories), 4oz of mango(75 calories) and 4 oz of figs, dates and canned syrup Gingerstem  contains 214 calories.

Now one medium size of lemon(15 calories), one medium size of Lychee contains 14 calories, one medium size of pear, orange and peach contains 50 calories, 4 oz of watermelon(54 calories), 4oz of Papaya(45 calories), 4 oz of Pineapple(46 calories), 4 oz Raspberries(25 calories), 4oz of strawberries(26 calories), 4oz of mulberries(35 calories), guava(57 calories) and 3 medium size of apricot contains 50 calories.
 
How metabolic rate affects calorie burning?

Our metabolism determines how rapidly we burn calories and some people have fast rate so they burn energy faster than people with slow metabolism. Although our metabolic rate is something we inherit hence we can raise it somewhat by taking regular cardio-aerobic exercise as well as by building up our muscle tissue and both these fitness activities help us to burn extra calories. An efficient metabolism can also be maintained by eating nutrient-dense food, by ensuring our energy-intake does not fall below about 1200 calories a day, and by eating something every 3-4 hours and this gap maintains our weight also.
Calorie-counting is one way of maintaining weight but it only works up to a point and nutrition is also important. Under certain circumstances, food energy cannot be properly metabolised without sufficient minerals and vitamins take for example, the energy in "empty calorie" foods becomes unavailable to our body and is stored as body fat until we ingest the necessary minerals and vitamins at some later time. This is why a healthy calorie-controlled eating plan should be based on nutrient-dense meals and snacks and since the calorie content of fruit is low; its nutritional value is very high.