Most diets fail because they are unsustainable. They may involve restricting calories, cutting out certain foods entirely, or not knowing how our bodies need to be fueled. While being mindful of our calorie intake is critical to achieving our health goals, what are calories, and how much should we focus on them?

WHAT IS A CALORIE?

Simply put, a calorie is a unit of energy from food. Most diets require tracking calories because burning more calories than you consume is the key to maintaining or losing weight.

HOW MANY CALORIES SHOULD I CONSUME?

The number of calories you eat daily will depend on your fitness goals. If you work at a desk all day, you will burn fewer calories than someone who does a more physically demanding job. Suppose your typical weekend is a whole of recreational activities. In that case, you will burn more calories than someone who spends their weekends doing sedentary activities. The way to overcome the need to sit all day at work is to build muscle mass. When you build muscle mass, your muscles use the food you eat much more efficiently, and you can achieve, maintain, and continue to develop a lean, toned physique.

It is essential to have a personalized nutrition plan so that you can reach your fitness goals. The first step is to determine how many calories your body needs. There are scientific equations for this, but  HERE  is a body weight calculator that is a good start to determine how many calories your body needs.

Suppose you are serious about losing weight, burning fat, and changing your body composition. Getting specific help with your diet and exercise plan is essential in that case. Not only do you need to eat the right amount of calories, but you also need to eat the right amount of macronutrients (more on that below). Everything becomes more accessible and less confusing once you know what to feed your body and how much.

Cyclical diets are not the answer. Fad diets will only lead you to more frustration and confusion, but going back to basics with proper science will help you immensely for the rest of your life.

QUANTITY VS. QUALITY

Are you familiar with the term “empty calories”? When fueling your mind and body, not all calories are created equal.

• Empty calories are foods with little nutritional value per serving. Examples include processed foods with added sugar and fat.
• Low-calorie foods are foods that contain fewer calories per serving. You can eat more food without increasing your total calorie count. Low-calorie foods can have decent nutritional value. Examples of these foods are more like the whole foods you would buy in the grocery store’s produce section. These foods are what you want to fill most of your diet with. Examples include sweet potatoes, white potatoes, oats, rice, lean meats, vegetables, and fruits.
• High-calorie foods. These are foods that have a lot of calories in smaller portion sizes. High-calorie foods can have low nutritional value (junk food) or high nutritional value (healthy fats and whole grains). If you buy anything in the middle of the grocery store aisles, you should limit your consumption significantly. These foods may taste good, but as you eat more whole foods (the ones in the vegetable section), you will notice how they fill your body up much more. Over time, you will crave more of these foods, especially with good exercise and a fantastic meal plan, which can be simple and part of your daily routine.

As you can see, because the nutritional value of calories fluctuates, counting them only sometimes helps you reach your fitness goals. You may cut calories throughout the day without getting all the necessary nutrients to improve your health.

WHAT ARE MACROS?

No matter how many calories you consume daily, breaking down those energy units may be helpful. This is often called macro counting. Instead of just keeping track of your total calories, you can look at the macronutrients you consume.

Macronutrients, or macros, are what make up a balanced diet. They consist of carbohydrates, proteins, and fats. Your unique meal plan, measured in grams, determines the best ratio of macros to help you reach your health goals.

Knowing macros is a valuable tool because it can help us eliminate the misconception that we need to eliminate certain foods from our diet to be healthy. Macros include fats and help us better understand what types of fat and quantities are good for us.

• Carbohydrates. Carbohydrates give your body a burst of energy. They turn into sugar (also known as glucose), which can be used immediately or stored later. Complex carbohydrates, such as vegetables and whole grains, provide energy and aid digestion.
• Protein. Protein in meat, nuts, and legumes is vital for muscle growth. The amino acids in protein can help us recover from injuries and strengthen our immune system. Some amino acids cannot be produced by our bodies and must be obtained from food.
• Fats. Did you know that fats are essential for the absorption of vitamins? We also need fat for insulation from cold temperatures and to protect our organs. Fat also supports cell growth and hormone production, making it an essential nutrient in our diet.

HOW DO I COUNT MY MACROS?

Similar to determining the amount of calories consumed, it varies from person to person. When counting macros, it is essential to know the following:

• Each carbohydrate contains four calories per gram.
• Each protein contains four calories per gram.
• Each fat contains nine calories per gram.

Your macro count will vary depending on your health goals. Here’s a good starting point to help you determine what’s causing the breakdown.

• 45-60% of your diet should come from carbohydrates.
• 20-35% of your diet should come from fat.
• The rest will consist of protein.
• A good starting point for learning and gaining muscle mass is 30% protein, 50% carbs, and 20% fat.

We want most of our fuel to come from carbohydrates because they are the easiest for the body to convert into usable energy. Carbs are essential for healthy brain function, and carbohydrates are stored as glycogen in your muscles, which will help you have more strength and power when building muscle and lifting heavy weights in the gym. Working with a nutritionist can help you analyze what helps your body perform best. You don’t have to cut out carbs when counting macros, making it easier to maintain a healthy lifestyle.

The point is that counting, restricting, or obsessing over calories is not the key to healthy living. We must understand what fuel we give our body and how it responds to those nutrients.

Please get in touch with us today if you have any additional questions or concerns about your personal health and fitness.