A calorie is a unit of energy. Everything you eat contains calories — the fuel your body needs to function.
For example:

• 1 banana ≈ 89–100 calories
  
  

• 1 egg ≈ 70 calories
  
  

• 1 cup of rice ≈ 200+ calories
  
  

How Calories Work in the Body

When we eat, the body breaks down the food into energy (calories). This energy powers everything:

• Your heart beating
  
  

• Lungs breathing
  
  

• Digestion
  
  

• Muscle repair
  
  

• Even during sleep, your body burns calories to maintain vital functions.
  
  

Whether you’re doing workouts at the gym or just sitting — your body is always using energy.

How Your Body Burns Calories

Even while sleeping, you burn calories. That’s why a proper daily intake matters.

Calories & Weight Gain/Loss

It’s simple math:

• To lose weight: Burn more calories than you consume.
  
  

• To gain weight: Eat more calories than you burn.
  
  

1 pound of fat = ~3500 calories
So, to lose 1 pound, you need a calorie deficit of 3500 over time.

For weight gain, increase your daily intake by 300–500 calories.
& fat loss, reduce your daily intake by 300–400 calories.

Daily Calorie Needs (Average)

Depends on age, weight, height, and activity level.

Calorie Count in Common Foods

How to Manage Calories for Your Goal

1. Set a Goal – Weight gain, loss, or maintenance.
   
   

2. Know your BMR – Basal Metabolic Rate: the calories your body burns at rest.
   
   

3. Use Tools – Apps like MyFitnessPal, HealthifyMe, or Cronometer to track intake and burn.
   
   

4. Match Intake to Activity – Adjust your eating based on how active you are.
   
   

Calories are the currency of your energy. Spend them wisely.
By being calorie-conscious, you can control your weight, build muscle, and live a healthier lifestyle.