Five Principles for Crucial Calorie Balance

Five Principles for Crucial Calorie Balance

Calorie Balance is really important. This is something we need to understand from the core. We often tend to forget while eating how much we are consuming. For maintaining the body weight there is some particular quantity of calories we should intake and after retaining the energy we also need to release it from the body.

The concept of calorie balance or energy balance is all about equating the equation of calorie intake with calorie release.

If the intake is more and release is less then the body can get obese and if the release is more and intake is less then also the body won’t be having sufficient energy to function.


Calorie Balance means the relationship between the energy in and energy out of the body. Till the time you are fulfilling the equation, you are healthy. Once tany side of the equation becomes heavier there’s an imbalance which means an unhealthy body.

According to the scientific laws, it is believed that energy is neither created nor destroyed, it is just transferred from one body to another. Which means energy stored in our food is transferred to our body. This energy helps our body do it’s basic functionality.

What we do is that the energy which is stored in our food which measured in calories or symbol kcals into three major destinations known as:

  1. Work
  2. Heat
  3. Storage


There are so many ways to ensure energy balance and one of them is a change in body weight. Calorie balance is also associated with whatever is happening inside the cells of your body. When you are in a good calorie balance or we can also say that when you are in positive calorie balance i.e. the calorie intake is higher than calorie release and whenever you are in a bad calorie balance which can also be called a negative calorie balance which means the intake is lesser than the release of calories from the body then following are impacted:

  1. Metabolism
  2. Hormonal balance
  3. Mood

There are two major kinds of calorie balances, which are:

  1. Negative Calorie Balance
  2. Positive Calorie balance


A great negative energy balance can pave its way to a deterioration in metabolism, decreases in bone mass, decrease in thyroid hormones, minimizes testosterone levels, lack of concentration, and a reduction in physical performance.

Also, a negative energy balance leads to weight loss. The body detects an energy “deficit” and fat reserves are called upon to make up the difference.


Positive Calorie Balance means that the intake of calories in the body is much more than releasing. This is also known as Overfeeding or we can even name it under-exercising.

When we overfeed ourselves that we eat more than required, there are chances of the building of plaques in the arteries of the heart. It also affects cholesterol and blood pressure.

There are also high risks of getting diabetic due to the increment in insulin in the body. Then there are chances of getting cancers as well and much more problems are associated.


Often people think that if they keep on adding calories for the whole day then the problems of imbalances can be rectified.

But this system can work for some people and can be a failure for another set of people. It is difficult to calculate the actual energy balances as it is monitored by the rich network of systems. What we should focus on is calories rather than cutting down or gaining weight.

So, what should we focus on?

What about focusing more on ingredients instead of nutrition facts labels?

We may think that nutrition labels that are at the back of the food packages provide us with the proper and correct insight on the nutritional breakdown of the food item. As a result, calories depend on different kinds of food items. For example - 100 calories are less and good but not when those are coming from some fast food. So, if observing is your thing, then observe food quality more than quantity.

Don’t make a fool of yourself: it’s completely possible to overeat the “quality” food. However, this overeating takes place usually when we’re “sneaking” calories in by choosing high-calorie density foods.

  • For example, by using 2 tbsp of oil to prepare our meals 3 times a day, we can get over 100g of fat and 800 calories into our diets. Olive oil is good for us. But adding 800 calories per day isn’t a good idea.

  • Also, if we eat 4-5 handfuls of mixed nuts per day, which may be an extra around 500 calories depending on your hand size. Because nuts are good for us. However, eating too many of the nuts isn’t.

  • If we have 4 eggs for breakfast, instead of 3 egg whites and 1 whole egg, that’s an extra 20g of fat and around 150 calories.

  • If we decide to take lean protein vs extra lean, we add around a few hundred calories of fat to our diet per day without even recognizing the fact.

As you can observe from the above-given examples, in most of the scenarios, we might not be able to tell the difference in our meals with and without the oil or along with extra lean vs. lean, and so on.

In a nutshell, we’re taking up those extra calories without being any more satisfied or full, and/or without changing anything else in our regular schedules and diets. And that’s the scenario when it is completely possible to excess on nutritious foods rather than junk.

So, in the end, we don’t appreciate putting up calories, grams, etc. we suggest you watch out for excess calories and be fit.


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