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How Calorie Intake Influence Weight Gain Or Loss
By JEFF KIM 401 views

How Calorie Intake Influence Weight Gain Or Loss

Weight management plays a crucial role in determining overall health while this management still comes down to calorie intake or expenditure. When you expend a certain amount of energy which is more than the amount of energy that is needed by your body, leading to the gain of body weight while on the other side, if you take in more calories than the body needs it results in the loss of weight.

So by keeping in mind the maintenance of a healthy weight focus on your calorie requirements. In order to estimate the calorie needs, caloriecalculator helps to monitor the number of calories that your body requires to live a healthy life.

Concept of “Calories In, Calories Out”

Calories are the amount of energy that we get from food. CICO (calories in, calories out) is the concept of taking or releasing energy according to the body’s needs. This is the process of developing a calorie deficit by consuming more calories than burning calories during any type of physical activity. This is the simple concept that the human body needs energy to process every action.

Relationship Between Weight & Calorie Intake:

As we know there are three main types of nutrients including carbohydrates, fats, and proteins which are considered a rich source of calories and it is not a matter where these come from. There is a complex relationship between calories and weight. Generally:

  • If you have more calories to consume than the body requirements, in this case, you will gain weight.
  • If you have a lower amount of calories to consume than your body needs, it will lead to losing weight.

In this case, many other factors determine weight including metabolism, exercise, and genetics. Research has shown that about 3,500 calories of energy is equal to one pound of fat (0.45 kg). Typically, a calorie calculator determines the total daily energy along with the body fat percentage to achieve weight loss goals. This considers some factors including age, gender, weight, height, and activity level.

How Does Calorie Intake Affect Weight Gain?

The basic principle of balancing energy levels impacts the calories to lose weight. As we have discussed above the energy that is excess in the body is stored as fat which can cause the gaining of weight over time. This certain relation between weight gain and calorie intake is presiding over by the law of thermodynamics.

Nutrient-dense foods have a rich amount of minerals, vitamins, and other essential nutrients that are considered essential for overall health. Furthermore, taking of calories including physical activities, balancing the amount of hormones, metabolism, and genetics evaluates the affected weight for every individual.

Why Do I Gain Weight When I Eat Less?

There are certain reasons behind the gaining weight. For these reasons, one of the main issues is that you take a poor or less amount of diet. While the burning calories go down by the physical activities since you lose weight. These calories are easy to estimate if you take into account the online calorie calculator.

In the below section, there are some breakdowns that illustrate gaining weight by eating less eatings.

➔ Metabolic Adaptation:

It is the rate at which we burn calories and the metabolism rate decreases if the body requires to conserve energy. When you have come to lose weight, you may also need to take fewer calories because this slows your metabolism which leads to losing weight.

“Metabolic flexibility refers to the mitochondria’s ability to adapt and switch between burning fats and carbohydrates for energy, depending on availability and the body’s energy needs, explains Marine Melamed, R.D., Nutrition at Lumen.me.

For example, when you eat carbohydrates during a meal, your mitochondria prioritize burning those carbs. After a few hours, they shift to burning fats. Being metabolically flexible allows your body to seamlessly oscillate between these macronutrients based on energy demands.

To efficiently switch between fuel sources, your mitochondria need to be abundant and healthy. Your lifestyle greatly influences mitochondrial health.

It’s not just about your diet; exercise, sleep, and stress management are also crucial. Your lifestyle choices impact fundamental elements in your body, affecting your mitochondria, which is important in order to boost your metabolism.”

➔ Loss of Muscle Mass:

In this case, muscle atrophy is the term that reduces the size of muscle tissues. Such muscles that reduce the supply of nerves can simply waste their tissues, generally the reduction of muscle mass slows down your metabolism rate which leads to the gaining of weight.

➔ Hormonal Changes:

The imbalance of hormones occurs when there is too much or too little amount available in the blood. The weight management depends upon which type of hormone is out of balance. The restriction of calories affects the hormonal level and their changes make it harder to maintain weight.

➔ Water Retention:

When the human body is unable to maintain a level of fluid then there is water retention happens. In this context, kidneys retain the water level in the body. Sometimes, taking less amount of diet can lead to dehydration or changes in the balancing of electrolytes.

➔ Nutrient Deficiencies:

The intake of calories leads to deficiencies of the nutrients that further have an impact on the body’s functionality. Additionally, this deficiency of the nutrient leads to the gaining of weight. For making your nutrients at an optimal level, it is considered important to take a balanced diet.


For living a healthy lifestyle, calories play a crucial role but finding the exact amount of calories is looking like a complex task. There is an online calorie calculator that helps to guess the required amount of calories to maintain weight. Understanding the exact evaluation of calories allows individuals to make an informed decision about weight management. It allows them to achieve their desired weight goals.

Jeff Kim