Latest news with #DietaryGuidelinesforAmericans
Fox News
4 days ago
- Politics
- Fox News
Taxes, Tariffs, ‘Scandals' … And Why Messaging Matters in Washington
The latest FOX News poll reveals that Americans have mixed feelings about President Trump's execution of his agenda, showing increased optimism about the economy but expressing doubts about his tariff strategy. FOX News Sunday Anchor Shannon Bream joins the Rundown to discuss the numbers and explain why messaging will be crucial for the White House and Republicans in promoting their policies this summer. Bream also shares her insights on the Jeffrey Epstein case, DNI Tulsi Gabbard's accusations, and the controversy surrounding anti-Israel activist Mahmoud Khalil's meeting with Democrats. Every five years, the Department of Agriculture and the Department of Health and Human Services release the Dietary Guidelines for Americans. HHS Secretary Robert F. Kennedy Jr. is advocating for the 'Make America Healthy Again' movement and could make significant changes to those guidelines, including encouraging people to increase their dairy consumption. Food and science journalist Nina Teicholz, author of The Big Fat Surprise, joins the Rundown to discuss the current guidelines, the changes the administration is considering, and why she believes 'outdated' guidelines have contributed to Americans' poor health. Plus, commentary from the host of 'Tomi Lahren is Fearless' on Outkick, Tomi Lahren Learn more about your ad choices. Visit
Buzz Feed
06-07-2025
- Health
- Buzz Feed
Best & Worst Hot Dogs Ranked By Nutritionists
OK, so hot dogs aren't the world's healthiest food, but admit it: If they weren't on the menu at summer barbecues, it'd feel like losing a friend. Fortunately, with a growing number of healthier hot dogs hitting supermarket shelves, it's become possible to indulge and still go easy on your body. You just need to know what to look out for. First things first: 'Avoid traditional or ballpark-labeled hot dogs,' Nicole Avena, a New York-based nutrition consultant, told HuffPost. 'These are usually the highest in sodium and contain the most additives and preservatives.' All processed meats are a health risk ― they've been linked to certain types of cancer, like colorectal cancer, because of the way they're preserved. But there are a few types of meat that offer less risk than the standard beef hot dog, Avena said. Look for a label that indicates whole beef, turkey or chicken, as opposed to mechanically processed and separated meats. Another important factor is sodium content. 'Choose hot dogs that have less than 400 mg (or less than 20% of the daily value) of sodium per serving,' said Gretchen Zimmermann, senior director of cardiometabolic care for Vida Health. (The Dietary Guidelines for Americans recommend that adults limit sodium intake to less than 2,300 mg per day.) Other indications of a higher-quality hot dog are if they're uncured and nitrate- and nitrite-free, and have minimal ingredients. 'Overall, uncured chicken or turkey hot dogs would be a better option, because they're usually lower in saturated fat and less processed than beef,' Avena even if the label says 'uncured,' 'no nitrates added' or 'all natural,' it doesn't mean these options are necessarily healthier. Natural preservatives, such as celery powder and celery salt, may sound better, but there's no evidence they're safer, so it's still best to minimize your intake. The same goes for veggie dogs: Choose dogs with minimally processed ingredients, such as tofu, instead of heavily processed soy protein concentrate or isolate. 'An occasional processed veggie dog isn't likely to be harmful, but these soy ingredients haven't been well-studied, so there are still some concerns about their safety,' said Samantha Cassetty, nutrition expert and co-author of Sugar Shock. To save you time scanning nutrition labels, here are the healthiest and the least healthy store-bought hot dogs, according to nutritionists. A healthy beef option: Organic Valley Uncured 100% Beef Hot Dogs 'The Organic Valley hot dogs boast healthy ingredients like organic grass-fed beef, organic spices, garlic and onion powder (although celery powder is used as a preservative),' Zimmermann they're uncured, this makes them your best bet for avoiding high amounts of carcinogens -- and compared to traditional dogs, they're lower in calories, sodium and saturated fat. A healthy beef option: Applegate Naturals Do Good Dog Uncured Beef Hot Dogs Applegate Naturals Do Good Dogs are made with regeneratively sourced beef that's 100% grass-fed. They use just four simple ingredients: beef, water, salt and spices.'You are what you eat, and a healthier diet for the animal you're consuming means a healthier diet for you too,' said Marissa Meshulam, a registered dietitian based in New York City. An unhealthy beef option to avoid: Ball Park Brand Prime Uncured Beef Franks Even though the packaging says 'uncured,' it only takes one glance at the nutrition facts to know these hot dogs aren't the best Dietary Guidelines for Americans recommend limiting calories from saturated fat to less than 10% of one's total calories per day to promote heart health. 'A 2,000-calorie diet would equate to less than 20g of saturated fat per day,' Zimmermann said. 'The Ball Park Prime Uncured Beef Franks provides nearly half that amount in one serving.' Even before the bun, ketchup and other salty condiments and accessories are added, these hot dogs pack a whopping 710mg of sodium in one serving, as well as 230 calories, 20g of fat, 9g of saturated fat, 2g of carbohydrates and 9g of protein. Bottom line: Yikes. A healthy pork blend: Applegate Naturals Natural Stadium Beef and Pork Hot Dogs 'Applegate Naturals uses antibiotic-free beef and pork to make these without any preservatives — just natural spices and herbs,' said Amy Shapiro, a New York-based registered dietitian. The franks contain no fillers and no added nitrates or nitrites (except for those naturally occurring in sea salt and celery powder). A healthy pork blend: Seemore La Dolce Beet-a Pork Sausages The pork used to make these sausages is animal welfare-certified, and the dogs themselves are minimally processed. 'Plus, the brand adds fresh beets, garlic and fennel, which further boosts the nutrient content,' Meshulam are no preservatives or phosphates, and the only nitrates or nitrites are those that naturally occur in cultured celery powder and sea salt. An unhealthy pork blend to avoid: Kayem Beef & Pork Hot Dogs These dogs contain a boatload of fat and sodium, as well as corn syrup and dextrose (two types of added sugar), mystery flavorings and preservatives. 'This can indicate the company uses pork byproducts to produce their product, not lean pork or beef,' Avena said. A healthy turkey option: Organic Valley Uncured Pasture-Raised Turkey Hot Dogs These turkey hot dogs are made using meat from animals that have been humanely raised, and the hot dogs are free from fillers and potentially harmful salt sources like sodium nitrates and nitrites, Zimmermann said. They also contain 20% less sodium than the leading organic brand. A healthy turkey option: Applegate Natural Uncured Turkey Hot Dog The turkey dogs from Applegate Farms are as clean as it gets — the turkey is organic and humanely raised with no antibiotics, and the hot dogs themselves contain no fillers or preservatives. 'They simply contain organic turkey and organic spices and herbs,' Shapiro said. 'They're a lean and light option, coming in at 70 calories each with under 4g of fat.' An unhealthy turkey option to avoid: Ball Park Brand White Meat Smoked Turkey Franks Ball Park's turkey franks contain mechanically separated turkey, which, 'to keep it simple, means the meat isn't coming from a good part of the turkey,' Meshulam said. 'It's more likely ground-up bone paste.' They're also loaded with sodium, at almost 600mg per dog. ('That's more than I recommend in a full frozen meal,' Shapiro said.) A healthy chicken option: Applegate Organics Great Organic Uncured Chicken Hot Dog 'This is an excellent choice for a hot dog with just a handful of ingredients, including organic chicken, water, sea salt and spices,' Zimmermann said. 'There are no artificial or naturally occurring nitrate or nitrite sources either, like celery powder, making it one of the best summer grilling hot dog options.' A healthy chicken option: Bilinski's Mild Italian Chicken Sausage with Bell Peppers The line of chicken sausages by Bilinski's are another excellent summer grilling option. 'Not only are they made with only organic chicken breast, water and spices, they're pretty lean,' Meshulam said. The brand's mild Italian option has only 2.5g of fat per dog (0.5g of that being saturated fat) and 13g of protein. An unhealthy chicken option to avoid: Gwaltney Original Chicken Hot Dogs While Gwaltney's chicken dogs are lower in fat, they contain mechanically separated chicken, which means 'you're not just eating chicken meat, but also tendons, veins and skin,' Shapiro said. On top of multiple sodium sources in the ingredients, this hot dog uses 'natural' flavors, which may contain unknown chemicals added during the manufacturing process. 'The word 'natural' isn't regulated by the FDA and can mislead consumers,' Zimmermann said. 'Overall, the high sodium content and long list of ultra-processed ingredients make this chicken dog a no-go.' A healthy vegetarian option: Upton Naturals Updog Vegan Hot Dog This vegan hot dog alternative has a texture similar to meat. 'It contains 19 grams of protein from vital wheat gluten or seitan (the main protein of wheat),' Avena said. 'The limited ingredients and preservatives make it a great meat-free hot dog option.' A healthy vegetarian option: Jack & Annie's Jackfruit Sausages Many 'not dogs' out there contain iffy ingredients (like soy protein isolate), inflammatory oils (canola) and lots of stabilizers and additives to make them taste good. 'While they're 100% better for the environment, they're still very processed products and may not be that much better for your health,' Meshulam said. Instead, go for a real plant-based protein (like tofu, beans or legumes). Jack & Annie's Jackfruit Sausages, for instance, are made with a base of jackfruit — a plant that eats like your favorite meat — and prepared with natural seasonings. An unhealthy vegetarian option to avoid: Lightlife Smart Dogs To make these non-meat dogs taste like meat, Lightlife uses a lot of processed ingredients, including soy protein isolate, 'a very processed and broken-down form [of] soy I tell my clients to avoid,' Shapiro said. 'They also use three different sweeteners, soy and canola oil, guar gum and xanthum gums, too — so many ingredients that cause inflammation in the body.' What if your favorite hot dog is one of the 'unhealthy' options listed above? If any of your go-to dogs made the 'steer clear' list, it doesn't mean you have to ghost them. 'Going to barbecues and eating less healthy foods are part of living a joy-filled life,' Cassetty advice? If you feel that no family barbecue is complete without a Ball Park frank in your hand, then have one and enjoy. Just don't make hot dogs a way of life.'The occasional hot dog at a barbecue when you're otherwise eating a mostly healthy diet isn't going to wreck your health,' Cassetty said. 'So pick the one you'll enjoy and be mindful of your diet as a whole.'
Yahoo
27-06-2025
- Health
- Yahoo
Doctors And Nutrition Pros Say That 'Fibermaxxing' Can Help With Weight Loss And Gut Health
A new viral social media trend has everyone "fibermaxxing." This basically means you're aiming to 'meet or exceed' the recommended daily fiber intake. Only 5 percent of people get enough fiber in their diets, according to experts, so eating more is a smart move. There's no doubt about it: Fiber has become the supplement queen these past few years. It makes sense, considering it can do everything from support your digestive health to help with weight management. And, as with any buzzy health trend, fiber has slowly made its way onto the TikTok algorithm, with users pointing out its health benefits and telling followers they're prioritizing high fiber foods. They've even come up with a new term, "fibermaxxing," to describe this intense fiber focus. But what is fibermaxxing, exactly, and is this a social media health trend something you should actually try? Women's Health asked some experts to weigh in, and they had a few thoughts on things to consider before diving in. Meet the experts: Sara K. Riehm, RD, is a dietitian at Orlando Health Center for Health Improvement; Mir Ali, MD, is a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. Technically, "fibermaxxing" isn't a medical term, but it's based on nutritional recommendations on how much fiber to eat in a day. The practice 'encourages maximizing fiber intake in meals and snacks to promote digestive health and overall well-being,' explains Sara K. Riehm, RD, a dietitian at Orlando Health Center for Health Improvement. With fibermaxxing, you aim to 'meet or exceed' the recommended daily fiber intake, which is usually between 25 to 38 grams for adults. People do this by eating a range of fiber-rich foods and sometimes by using supplements, Riehm explains. FWIW, some of the biggest sources of dietary fiber include unsweetened, high-fiber cereal, bulgar wheat, lima beans, Brussels sprouts, and sweet potato, according to the Dietary Guidelines for Americans. 'We're going to see fiber showing up in the highest amounts in plant foods,' Riehm says. There are two main types of fiber: Soluble and insoluble. 'Soluble fiber slows digestion, while insoluble fiber speeds up digestion,' Riehm says. 'We can use these to our advantage when we're dealing with diarrhea or constipation respectively.' Well, getting enough fiber really is great for your overall health. Fiber is a macronutrient with plenty of health perks, but research suggests that just 5 percent of people get enough fiber in their diet. 'Fiber will help keep your colonic movements regular,' says Mir Ali, MD, board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. 'It helps maintain a healthy gut flora, which could be important for maintaining normal metabolism and hormone levels.' Fiber can help lower cholesterol, too. 'Soluble fiber will bind to cholesterol molecules and help us excrete them rather than them getting absorbed into the bloodstream,' Riehm says. Because soluble fiber is digested slower, it helps with blood sugar control, too, she says. Fiber even adds bulk to your food, making you feel fuller, longer, and potentially helping to support weight loss, Dr. Ali says. 'It's a very powerful super nutrient, so including more of it in our diet can really make a positive impact on our health,' Riehm adds. For the most part, experts say you're just fine to try fibermaxxing. 'This is one of the safer nutrition trends I've seen,' Riehm says. 'It's focused on consuming nutrient-dense foods and including more of one of the most beneficial components of our diet.' But, of course, everyone is different. 'There's always a chance someone could have too much of a good thing,' Riehm says. 'There are certain GI conditions where it isn't appropriate to have high levels of fiber, and you may want to talk to your doctor before implementing a meal plan like this.' Dr. Ali and Riehm stress the importance of ramping up your fiber intake slowly. Meaning, don't just suddenly go all in with fiber if you haven't had much in the past. Otherwise, you could end up dealing with gas and bloating. 'You also want to make sure you're drinking a lot of fluids,' Ali says. 'If you don't drink enough, fiber can bind you up, leading to constipation.' Sounds like you might be interested? Experts generally say 'go for it.' Just remember to start slow. Get the Plan Get the Plan Get the Plan Get the Plan Get the Plan Get the Plan You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
25-06-2025
- Health
- Yahoo
Eating These Foods Could Improve Sleep Quality By 16%, Reveals New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Struggling to sleep? A new study found a simple diet change that could help a lot. New research suggests that eating five cups or more of fruits and veggies a day could give you up to a 16 percent increase in sleep quality. Here's what to know about how foods can impact your Zzzs. Calling all insomniacs! If you've already exhausted the standard sleep hygiene hacks like sleeping in a cool bedroom and staying off screens for at least an hour before bed, new research has another idea for you to try: Change up your diet. A study, which was published in the journal Sleep Health makes the case for adding more fruits, vegetables, and whole grains to your daily meals, suggesting that you could see results as early as that same day (or rather, night). It seems almost too good to be true. And bear in mind that switching up your eating habits won't magically transform your sleep, but experts say it could definitely help. Here's why, based on the results in this new study. Meet the experts: Phyllis Zee, MD, PhD, chief of Sleep Medicine at Northwestern Medicine; Ellen Wermter, FNP, a nurse practitioner and behavioral sleep medicine specialist; Jessica Cording, M.S., R.D., is author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety For the study, 34 healthy young adults with no known sleep issues were asked to log what they ate each day in an app. They also wore a wrist monitor that tracked how they slept. The researchers found a link between what the participants ate during the day and how well they slept that night. Specifically, people who ate more fruits, veggies, and complex carbs had fewer sleep disruptions (waking up during the night) than those who didn't eat as healthy. People who ate more fiber and magnesium each day also had fewer sleep disruptions. Ultimately, the researchers found that eating the recommended five cups or more of fruits and veggies a day could give you up to a 16 percent increase in sleep quality compared to someone who doesn't meet those recommendations. Measuring out a serving depends on which type of produce you're eating, but for a 2,000-calorie diet, that usually means have about two cups of fruit and 2.5 cups of vegetables, according to the Dietary Guidelines for Americans. There are a few potential reasons the researchers noted this result in their study. On a basic level, balanced nutrition supports good overall health. 'It helps the body work more efficiently and be more resilient,' says Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. 'That in and of itself can support a healthy circadian rhythm.' (Your circadian rhythm is the natural process in your body that regulates your sleep-wake cycle.) But there's likely more to it than that. 'Fruits and vegetables have more antioxidants, and that can decrease inflammation,' says Phyllis Zee, MD, PhD, chief of Sleep Medicine at Northwestern Medicine. 'High inflammation can disrupt your sleep.' High-fiber diets (which usually include plenty of produce and complex carbs) also impact your gut microbiome, Dr. Zee points out. 'These bacteria in your gut are very important for overall health and sleep health,' she says. Whole grains also contain the amino acid tryptophan. 'Tryptophan is a building block for serotonin and melatonin, which are essential for regulating sleep and mood and for maintaining a strong circadian rhythm,' says Ellen Wermter, NP, a family nurse practitioner and behavioral sleep medicine specialist. Also notable: Eating complex carbs can help to keep glucose (aka blood sugar) levels stable, Dr. Zee says. 'That translates into the night, with better glucose regulation,' she says. 'If you have better glucose regulation, you also sleep better.' Finally, choosing lots of fruits, veggies, and complex carbs means you're eating fewer unhealthy foods that may disrupt your sleep, like high-fat and processed foods, Wermter says. 'They also may contribute to an inflammatory state and cause more fluctuation in blood sugar which can lead to frequent awakenings,' she says. Yep, these experts have a few tips and tricks on the dietary front to help you sleep better at night. First? 'Avoid eating heavy meals close to bedtime,' Wermter says. This can cause indigestion and disrupt your sleep. It's also a good idea to avoid simple carbs like white bread and pasta before bed. 'Eating those will increase glucose levels and cause [glucose] spikes,' Dr. Zee says. And these spikes can interrupt sleep by making you have to pee more frequently, increasing dehydration, and increasing body temperature. If you can, Dr. Zee recommends that you stop eating two to three hours before bed to allow your body to digest your food and for your melatonin levels to increase. 'All of those things together can help people fall asleep better and sleep better,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
25-06-2025
- Health
- Yahoo
Most Men Think They Need 2,000 Calories—The Real Number May Surprise You
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." EVEN AS NEW, trendy diets emerge, calorie counting remains a reliable practice in the world of weight loss. According to the International Food Information Council's 2024 Food and Health Survey, 54 percent of Americans said they followed some kind of diet or new eating pattern in the past year. Of those people, 13 percent choose calorie counting. 'It can be helpful to gain a little insight into your diet and help people reach weight-loss or performance goals,' especially if it's done on a short-term basis, says Tara Tomaino, R.D., director of nutrition at The Park. While you don't necessarily need to count every calorie to stay healthy, it helps to have a basic understanding of how your body uses energy gained from food. Here's an overview of what calories are, what influences your energy needs, and how to estimate how many calories you need. Kilocalories (kcal)—which we simply refer to as calories—are the amount of heat needed to boost the temperature of 1 kilogram of water by one degree Celsius, according to the U.S. Department of Agriculture (USDA). So, calories are a measure of energy, which we need to function. We need calories to move around and carry out the basic body functions that happen when we're at rest, from DNA synthesis to hormone production to sending chemical messengers throughout the body in order to keep things running smoothly. The three macronutrients—fat, carbs, and protein—contain a set number of calories per gram, according to the USDA. Carbs and protein have 4 calories per gram, and fat has 9. Men typically need between 2,000 and 3,000 calories a day, according to the Dietary Guidelines for Americans. But, your minimum (and maximum) calorie intake depends on several factors, including your height, weight, activity level, and age, Tomaino says. 'For a small man, I wouldn't want them to eat less than 1,500 calories,' she says. 'And, that would be for an individual looking for weight loss.' If you're not trying to lose weight, Wesley McWhorter, R.D.N., L.D., C.S.C.S., spokesperson for the Academy of Nutrition and Dietetics suggests sticking to around 2,500 calories a day. "The primary factors that determine how many calories someone needs include birth sex, age, genetics, body size, and daily activity level,' says Anya Rosen, M.S., R.D., a New York-based dietitian. 'Other variables can play a significant role, such as body composition, dieting behaviors, injury, or illness.' In general, men burn more calories than women because they're typically larger overall. Men are also predisposed to having more muscle and less fat mass, which impacts calorie burn, explains Kyle Gonzalez, M.S., C.E.S., C.S.C.S., an exercise scientist. Per the Centers for Disease Control and Prevention (CDC), the average American man under 40 is 5 foot 9 and weighs 197 pounds. At a moderate activity level (moderate exercise 3 to 5 times per week), he would need about 2,822 calories per day to maintain his weight. Cutting 500 to 1,000 calories out of your day can help you safely lose one to two pounds a week. For the average guy, that's between 1,822 and 2,322 calories per day. When you drastically cut calories, it can backfire, as you may end up getting so hungry that you overeat. It's also important to factor in exercise: If you're burning 500 calories a day through physical activity, cutting 1,000 calories would actually lead to a deficit of 1,500 calories, which is too much. If you want to gain weight, the Cleveland Clinic recommends increasing your calorie intake by 300 to 500 calories a day—3,122 to 3,322 calories per day for the average guy, assuming his activity level stays the same. Injury and illness can also temporarily increase the amount of calories you need. Certain injuries or illnesses can mean you need extra calories. Healing from burns or large open wounds requires extra energy and protein. If you have a fever, you need more calories to make up for your higher body temperature. Even fighting off the common cold takes energy. Evenly spacing your calories during the day is the best approach. Tomaino suggests eating three meals and two snacks a day, and divvying up your total calories for the day across your meals. 'If you're having those three meals, they could be between 500 and 700 calories, depending on what the total calorie goal is at the end of the day, and then make up the remainder with those snacks in between,' she says. But, it's really a personal preference. Some people prefer eating a larger breakfast and smaller dinner, so being mindful about what works for you is the best approach, McWhorter says. Yes. Once you turn 60, you need 2,000 calories a day if you're sedentary and between 2,200 and 2,600 if you're moderately active or active. That's slightly less than what you need earlier in life. Between ages 21 and 40, men need 2,400 calories a day if they're sedentary, 2,800 to 2,600 if they're moderately active, and 2,800 to 3,000 if they're active. In your 40s and 50s, you need 2,200 if you're sedentary, 2,400 to 2,600 if you're moderately active, and 2,600 to 2,800 if you're active. 'Your metabolism is pretty much steady throughout most of adulthood,' Tomaino says. 'Once you reach about age 60, your muscle mass is decreasing and the general aging of your cells slows down your metabolism in such a way that you don't need as many calories.' Although it's possible to estimate how many calories you need in a day, there's one huge caveat: 'There are many different formulas available to determine calorie needs, but they all have large margins of error due to there being too many influential variables to control,' Rosen says. Scientists use a method called indirect calorimetry to measure exactly how many calories a person burns in a day, but it's expensive, time-consuming, and pretty inaccessible for most people. If you're curious about your exact calorie needs, here's how to determine it. 'I find that the best way for you to determine your calorie needs (assuming you're outside of a research setting) starts with ensuring that you are currently maintaining your weight,' Rosen says. 'Once weight is stable, track your food intake for one to two weeks without changing how you would normally eat,' she says. 'The average calories across that time frame is a good estimate for your maintenance caloric needs, and you can adjust from there according to your goals.' In other words: If your weight isn't changing, you're eating the right number of calories. Using an app, like My Macros+, helps you count calories while focusing on your protein, carbs, and fat intake, Tomaino says. 'If someone's goal is to build muscle or to maintain muscle while losing body fat, it's really important to know where those calories come from because plenty of foods can be equal in calories, but not nutrition.' MyFitnessPal also lets you easily track calories, because you can scan barcodes on food packages or use its food database, she adds. You can also try using a formula to estimate your calorie needs, which is easy to do with an online calorie calculator from a trusted source. This one, from the American Council on Exercise, takes into account your age, weight, gender, height, and activity level, from sedentary to very active to determine your calorie needs. Muscle burns more calories by weight than body fat, although the difference isn't as big as it's sometimes made out to be. 'The claim 'muscle burns more calories than fat' is true, but misleading,' Rosen says. The best estimate is that a pound of muscle burns six to seven calories a day. Fat burns about two calories in the same time period. So, increasing muscle will increase the number of calories you burn — as will gaining fat, though to a lesser degree — but not drastically. An extra 10 pounds of muscle may only add 60 calories per day to your overall calorie expenditure. The size of other body parts probably plays a more significant role in your daily calorie needs. A 2011 study found that more than 40 percent of differences in total calorie burn between people could be explained by the variations in the size of their internal organs. Your activity level plays a big role in your energy needs. It's not just your workouts that burn calories, it's also how much you move around during the day. A physically demanding job burns far more calories than one where you're sitting at a desk most of the day. Biking or walking instead of driving can make a big difference, as well. When determining your physical activity level, it's important to take all of this into account. You also need to factor in your workouts. 'With cardio training, you tend to not only burn calories quicker, but you also burn more total calories per session,' Gonzalez says. 'Strength training, on the other hand, is usually anaerobic (without oxygen) in nature and helps you build muscle and boost your metabolism.' You'll burn fewer calories per strength-training session, he explains, but your metabolic rate (the number of calories burned) will remain elevated for longer afterward. Plus, you'll build muscle mass, which slightly increases your calorie burn and can support better health overall. 'A healthy mixture of both strength and cardio training with varying intensity, frequency, duration, and type is always best when building out your exercise program,' Gonzalez says. Ultimately, there's no need to count calories in order to be healthy. 'Calorie counting focuses people on numbers that don't always have a correlation with the quality of food on the plate,' says McWhorter. 'When we think of calories, it's simply a measure of energy. That's not equal to nutrition. Nutrition is much more than just energy.' Essentially, eating a 200-calorie bag of potato chips for snack will not have the same benefits as eating a 200-calorie piece of grilled chicken breast. The chicken has protein and will help you remain fuller for longer while the chips just are fried and a source of processed food and fat.. 'Calories are not created equal,' McWhorter says. If you feel good and have consistent energy levels throughout the day, you probably don't need to worry about calculating your calorie needs, because chances are you're hitting your target. But if you're worried that you're eating too few or too many calories, understanding what contributes to calorie burn can help you understand your body's needs. Just don't get too caught up in the numbers, McWhorter says. 'There's nothing wrong with counting calories, as long as you focus on the quality of the food. What makes up the plate? It's not just calories; it's food.' Making sure half your plate is fruits and vegetables, and the other half is whole grains and protein should be your goal, he adds. Calorie counting isn't a good idea for anyone with a history of eating disorders, Tomaino says. And, if you're dealing with a medical condition, check with your doctor before calorie counting, and they can refer you to a dietitian to help you get it right. Get the Program Get the Plan Get the Plan Get the Program Get the Program Get the Program Get the Plan Get the Plan Get the Program Get the Plan Get the Plan Get the Program Get the Plan Get the Program Get the Program Get the Program Get the Program Get the Plan You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
