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Welcome to Calorie School

We at Cekodok.com not only provide you with a Malaysian food calorie database, but we also want to help educate you on the importance of understanding:

What are calories?

Calories are the unit measurement of energy for food (1 calorie = 4 joules). The main sources in food are carbohydrates, protein and fat.

We eat so that we get nutrition and, more importantly, energy to sustain our activities, bodily functions and life itself. Every breath you take, every movement requires a certain amount of energy.

How Calories Influence weight gain and weight loss

Losing or gaining weight is all about energy, and all about CALORIES.

Wanna lose 1 pound of fat? Well than you gotta somehow burn 3500 calories.

If you supply your body with more energy (food) than it needs, the surplus can’t just disappear. It will be stored (you could call it potential energy) as fat. So what is the impact in terms of weight gain or loss?

How many calories Do you need per day?

Everyone should generally know how many calorie they need per day and the factors that influence it. There are different formulas to calculate this but let’s keep it practical.

One’s daily calorie requirement depends on various factors:

Basal Metabolic Rate (BMR)

The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive:

Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)

Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)

Daily Calorie Requirement (DCR)

Next, we factor in how active the person is, by using the Activity Multiplier:

Daily Calorie Requirement (DCR)

You are a 30 year old female, 30 years old, 5' 6 " tall (167.6cm) and weigh 120 lbs (54.5 kg).

Your DCR = 1.55 x 1339 = 2,075 calories/day

need to Learn More?

Get yourself a copy of Fitness 24/7 or Cergas 24/7 to learn more about calories, weight loss, weight gain and more.

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