Welcome to the world of tracking calories and macronutrients. This post will break it all down and make this big topic easier to digest. Whether you aim to shed some pounds, build muscle, or get a better grip on your eating habits, understanding these basics can make a huge difference.

Calories

Let’s start with calories. Think of calories as the energy units in your food. Your body needs a certain amount of energy each day to perform all its functions—from breathing and walking to thinking and working out. The number of calories you need depends on factors like your age, gender, weight, height, activity level, and previous diet history.

Tracking calories isn’t just about limiting how much you eat. It’s about understanding how much energy you’re putting in versus how much you’re burning off. And don’t worry—this doesn’t mean you’ll be counting every single calorie for the rest of your life. It’s just a tool to get a better sense of your eating patterns.

Macronutrients

Now, let’s talk about macronutrients. These are the nutrients your body needs in large amounts: carbohydrates, proteins, and fats. They’re like the building blocks of your diet. Here’s a quick rundown:

Carbohydrates: These are your body’s main source of energy. They’re found in foods like bread, pasta, rice, fruits, and veggies. There are simple carbs (like sugary snacks) and complex carbs (like whole grains and legumes), and aiming for more complex carbs is usually a good idea.

Proteins: Proteins are crucial for building and repairing tissues, including muscles. They’re found in foods like meat, dairy, eggs, and plant-based sources like beans and tofu. If you’re working out a lot or trying to build muscle, protein is your best friend.

Fats: Yes, fats are important too! They help with nutrient absorption, hormone production, and keeping your skin healthy. Opt for healthy fats from sources like avocados, nuts, seeds, and olive oil, while keeping saturated and trans fats to a minimum.

Each macronutrient has a specific calorie value:

1g of protein = 4 calories
1g of carbohydrates = 4 calories
1g of fat = 9 calories

We can’t forget about alcohol. Alcohol is considered by some to be a “4th macro”, with 1g providing 7 calories.

How to Track?

  1. Start Simple: Begin by using a food diary or a smartphone app. Apps like Cronometer, MacrosFirst and MyFitnessPal make tracking super easy. You just input what you eat, and they do the math for you.
  2. Read Labels: Nutrition labels on food packages are your new best friends. They’ll tell you the calorie content and the breakdown of macronutrients. Keep an eye out for serving sizes, though—those can sneak up on you!
  3. Portion Control: Get familiar with what a serving size looks like. It can be helpful to use measuring cups or a kitchen scale until you’re confident in eyeballing portions.
  4. Be Consistent: Try to track your intake consistently for a few days or a week. This helps you get a realistic picture of your eating habits and where you might need to make changes.
  5. Balance is Key: Remember, tracking isn’t about perfection. It’s about finding balance and making adjustments as needed. If you’ve had a day where you went over your calorie target, don’t sweat it. Just get back on track the next day.

Looking for more support to determine how many calories you need? Book a free call with us here.

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