{"id":4406,"date":"2025-03-24T15:31:50","date_gmt":"2025-03-24T14:31:50","guid":{"rendered":"https:\/\/madebymary.se\/?p=4406"},"modified":"2025-05-12T15:42:56","modified_gmt":"2025-05-12T13:42:56","slug":"vad-ar-kalorier","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/","title":{"rendered":"Vad \u00e4r kalorier?"},"content":{"rendered":"<p>Kalorier \u00e4r en enhet som m\u00e4ter energi. N\u00e4r vi pratar om kalorier i mat handlar det om den energi kroppen f\u00e5r f\u00f6r att fungera \u2013 fr\u00e5n att h\u00e5lla hj\u00e4rtat pumpande till att springa ett maraton. En kalori (egentligen en kilokalori, kcal) \u00e4r den m\u00e4ngd energi som kr\u00e4vs f\u00f6r att h\u00f6ja temperaturen p\u00e5 ett kilogram vatten med en grad Celsius.<\/p>\n<h3>Kaloriers roll i kroppen<\/h3>\n<p>Varje funktion i kroppen kr\u00e4ver energi: andning, matsm\u00e4ltning, cellreparation, hj\u00e4rnaktivitet och fysisk r\u00f6relse. Kalorier kommer fr\u00e5n de tre energigivande n\u00e4rings\u00e4mnena:<\/p>\n<ul>\n<li><strong>Kolhydrater<\/strong>: 4 kcal per gram<\/li>\n<li><strong><a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">Protein<\/a><\/strong>: 4 kcal per gram<\/li>\n<li><strong>Fett<\/strong>: 9 kcal per gram<\/li>\n<\/ul>\n<p>Dessutom ger alkohol 7 kcal per gram, men den energin anv\u00e4nds annorlunda och har ingen n\u00e4ringsm\u00e4ssig funktion.<\/p>\n<h3>Kaloribalans: grunden f\u00f6r viktreglering<\/h3>\n<p>Hur mycket energi du f\u00f6rbrukar j\u00e4mf\u00f6rt med hur mycket du f\u00e5r i dig avg\u00f6r om du:<\/p>\n<ul>\n<li><strong>G\u00e5r upp i vikt<\/strong> (kalori\u00f6verskott \u2013 mer energi in \u00e4n ut)<\/li>\n<li><strong>G\u00e5r ner i vikt<\/strong> (kaloriunderskott \u2013 mer energi ut \u00e4n in)<\/li>\n<li><strong>H\u00e5ller vikten<\/strong> (energibalans)<\/li>\n<\/ul>\n<p>Kroppen anv\u00e4nder energin fr\u00e5n maten till att h\u00e5lla ig\u00e5ng basala funktioner (vilometabolism), fysiskt arbete, matsm\u00e4ltning (termogenes) och reglering av kroppstemperatur.<\/p>\n<h3>Basalmetabolism och kaloribehov<\/h3>\n<p>Basalmetabolismen (BMR) \u00e4r den m\u00e4ngd energi kroppen beh\u00f6ver i total vila. Den st\u00e5r ofta f\u00f6r 60\u201375 % av det totala kaloribehovet och p\u00e5verkas av:<\/p>\n<ul>\n<li>Kroppsstorlek<\/li>\n<li>Muskelmassa<\/li>\n<li>K\u00f6n<\/li>\n<li>\u00c5lder<\/li>\n<li>Genetik<\/li>\n<\/ul>\n<p>Ut\u00f6ver BMR l\u00e4ggs fysisk aktivitet (allt fr\u00e5n promenader till tr\u00e4ning) och termisk effekt av mat. Summan av detta ger <strong>TDEE (Total Daily Energy Expenditure)<\/strong> \u2013 det faktiska kaloribehovet per dag.<\/p>\n<h3>Kalorier i livsmedel \u2013 exempel<\/h3>\n<table>\n<thead>\n<tr>\n<th>Livsmedel<\/th>\n<th>Kalorier per 100 g<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Vitt ris (kokt)<\/td>\n<td>130 kcal<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00c4gg<\/a><\/td>\n<td>140 kcal<\/td>\n<\/tr>\n<tr>\n<td>Lax<\/td>\n<td>200 kcal<\/td>\n<\/tr>\n<tr>\n<td>Sm\u00f6r<\/td>\n<td>720 kcal<\/td>\n<\/tr>\n<tr>\n<td>Avokado<\/td>\n<td>160 kcal<\/td>\n<\/tr>\n<tr>\n<td>M\u00f6rk choklad (70%)<\/td>\n<td>600 kcal<\/td>\n<\/tr>\n<tr>\n<td>Kycklingfil\u00e9 (tillagad)<\/td>\n<td>165 kcal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Kalorier \u2260 n\u00e4ringsv\u00e4rde<\/h3>\n<p>En viktig po\u00e4ng: kaloriinneh\u00e5ll s\u00e4ger ingenting om <strong>n\u00e4ringst\u00e4thet<\/strong>. 500 kcal fr\u00e5n l\u00e4sk ger bara energi, men n\u00e4stan inga <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>, fibrer eller mineraler. 500 kcal fr\u00e5n baljv\u00e4xter och fisk ger d\u00e4remot proteiner, fibrer, <a href=\"https:\/\/madebymary.se\/en\/jarn-den-livsviktiga-metallen\/\">j\u00e4rn<\/a>, <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> och andra livsn\u00f6dv\u00e4ndiga \u00e4mnen. D\u00e4rf\u00f6r spelar <strong>kvaliteten<\/strong> p\u00e5 kalorierna stor roll f\u00f6r h\u00e4lsan.<\/p>\n<h3>Kalorier i olika dieter<\/h3>\n<p>Olika kosth\u00e5llningar kan inneh\u00e5lla olika m\u00e5nga kalorier beroende p\u00e5 m\u00e5l:<\/p>\n<ul>\n<li><strong>LCHF<\/strong>: ofta kalorit\u00e4t (mycket fett), men minskad aptit pga m\u00e4ttnad<\/li>\n<li><strong>Kalorirestriktion<\/strong>: anv\u00e4nds i viktnedg\u00e5ngsdieter, ofta 500\u20131000 kcal under TDEE<\/li>\n<li><strong>Bodybuilding<\/strong>: h\u00f6gt kaloriintag vid \u201dbulk\u201d, underskott vid \u201dcut\u201d<\/li>\n<li><strong>Periodisk fasta<\/strong>: kalorier intas under begr\u00e4nsade tidsf\u00f6nster, total energi ofta l\u00e4gre<\/li>\n<\/ul>\n<h3>Myten om tomma kalorier<\/h3>\n<p>&#8221;Tomma kalorier&#8221; syftar p\u00e5 mat med h\u00f6gt energiinneh\u00e5ll men l\u00e5g n\u00e4ring. Exempel:<\/p>\n<ul>\n<li>L\u00e4sk<\/li>\n<li>Godis<\/li>\n<li>Vitt br\u00f6d<\/li>\n<li>Chips<\/li>\n<\/ul>\n<p>De ger snabb energi men saknar fibrer, vitaminer och mineraler, och kan bidra till viktuppg\u00e5ng och n\u00e4ringsbrist om de utg\u00f6r stor del av kosten.<\/p>\n<h3>Historien bakom kaloribegreppet<\/h3>\n<p>Begreppet kalori myntades i b\u00f6rjan av 1800-talet inom fysikens v\u00e4rmel\u00e4ra. Inom nutrition b\u00f6rjade det anv\u00e4ndas f\u00f6r att m\u00e4ta matens energiinneh\u00e5ll i slutet av 1800-talet. Den f\u00f6rsta kalorim\u00e4taren, en s\u00e5 kallad bombkalorimeter, m\u00e4tte hur mycket v\u00e4rme som frigjordes n\u00e4r ett livsmedel f\u00f6rbr\u00e4ndes i en sluten beh\u00e5llare.<\/p>","protected":false},"excerpt":{"rendered":"<p>Kalorier \u00e4r en enhet som m\u00e4ter energi. N\u00e4r vi pratar om kalorier i mat handlar det om den energi kroppen f\u00e5r f\u00f6r att fungera \u2013 fr\u00e5n att h\u00e5lla hj\u00e4rtat pumpande till att springa ett maraton. En kalori (egentligen en kilokalori,<\/p>","protected":false},"author":1,"featured_media":4407,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[55],"tags":[],"class_list":["post-4406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vad \u00e4r kalorier? - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/vad-ar-kalorier\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vad \u00e4r kalorier? - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Kalorier \u00e4r en enhet som m\u00e4ter energi. 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