A calorie is the energy value derived from the food and drink humans consume (calories in), it can also be referred to the expenditure i.e. physical activity (calories out). Calories are essential for human health, the key is consuming the right amount. The amount of calories consumed each day varies, the factors to consider include age, sex, size, body type and activity levels. Some foods are high in energy (calories) but low in nutritional value which provides empty calories.
MACROS
There are three Macronutrients (also referred to as Macros) in nutrition:
- Proteins > 4 calories per gram
- Carbohydrates > 4 calories per gram
- Fats > 9 calories per gram
Consideration of your macronutrient intake will help you reach your health goals safely. Unlike the CICO (Calories In vs Calories Out) method whereby you could consume solely “junk foods” and loose weight should that be your goal, tinkering your macros will help you build muscle, loose weight, or maintain your weight should that be your goal based on whole foods.
CALCULATE YOUR MACROS
By tracking your macros, you'll be able to make sure you're not only prioritising nutrient-dense foods but eating them in the amounts your body and training needs. And, by counting your macros you can optimise your diet so that you're fuelling your body from the right sources by keeping your carb, fat and protein intake in balance. Okay, let's get down to figuring out how you'll split up your macronutrients using our super handy macro calculator. Remember, your results will be totally individual and catered to your body's needs.
We will first need you to distinguish which category you fall under:
Ectomorph - A person with a lean and delicate build of body.
Mesomorph - A person with this body type typically respond well to weight training, finding it easier than other people to build and maintain muscle.
Endomorph - A person with a soft and round build of body and a high proportion of fat tissue.
Once you have figured your body type, you will then need to decide your goal. To loose weight, gain weight or maintain your current weight.
STEP 01. DISTINGUISH YOUR BODY TYPE
ECTOMORPH - Tending towards linearity
MESOMORPH - Greater than average muscular development
ENDOMORPH - Tending towards roundness
STEP 02. CALCULATE YOUR WEIGHT IN POUNDS
For example: 70 Kilograms x 2.2 = 154 Pounds
STEP 03. DISTINGUISH YOUR GOALS
LOOSE WEIGHT
Ectomorph x weight in pounds x 15
Mesomorph x weight in pounds x 13
Endomorph x weight in pounds in 10
MACRO BREAKDOWN
Protein 50% l Carbohydrates 20% l Fats 30%
MAINTAIN WEIGHT
Ectomorph x weight in pounds x 17
Mesomorph x weight in pounds x 15
Endomorph x weight in pounds x 11
MACRO BREAKDOWN
Protein 40% l Carbohydrates 40% l Fats 20%
GAIN WEIGHT
Ectomorph x weight in pounds x 20
Mesomorph x weight in pounds x 18
Endomorph x weight in pounds x 12
MACRO BREAKDOWN
Protein 30% l Carbohydrates 50% l Fats 20%