A calorie is a calorie is a calorie--whether it comes from saturated fat or whole grains. Does that sound like blasphemy coming from a health educator? Hang with me for a bit, then... A calorie (the technical term is “kilocalorie”) is the unit used to measure the energy content of food. We need a base number of calories just to run our body systems (this is called a Basal Metabolic Rate, or BMR). On top of that we need calories to absorb and digest food (this is called the Thermal Effect of Food, or TEF), and then we need calories to power any activity we pursue in our lives. While it is possible to undergo clinical testing to determine your specific caloric needs, a more cost-effective and time-efficient method is to estimate your daily caloric needs through standardized metabolic equations. If you are starting to rummage through your drawer for a calculator and your brow is furrowing with the thought of having to solve an equation, rest easy. Put your calculators away and try this resource:

Interesting, eh? While I’m not advocating for a broccoli-only diet, this illustrates how easy it is to fill up on calories that will also make you “fill out.” Now, if only you could find broccoli in the vending machine ...

Speaking of broccoli, now that you’re an expert on your own metabolic needs, stay tuned for the next edition of Fueling Your Fire as we dive into what “super foods” are and why adding these key foods to your diet builds physical stamina and mental acuity.