Calories are a measurement of the amount of energy the food you eat and the tissues in your body has. For example protein has 4 calories per gram. Carbs also have 4 calories per gram. Fats have 9 calories per gram. A pound of fat has 3500 calories.
Calories are important
Your overall daily calorie intake is the most important factor in your entire nutrition plan. Whether you’re trying to build muscle or burn fat, if you don’t implement a sufficient nutrition plan with the correct amount of calories each day your results will be limited.
What’s your BMR (Basal Metabolic Rate)?
The major factors determining how many calories you burn are your BMR (natural processes such as breathing, digestion, circulation even laughing.) and your activity levels. The calories you consume vs. burn each day is the foundation of your entire nutrition plan.
How your goals affect your calories
Once you find out what your daily caloric needs are you will then either add or subtract calories depending on what your goal is. If you want to build muscle you will add 350 calories to your daily allotment, if you want to lose weight you will subtract 500 calories.
I don’t eat for taste. I eat for function.
Fuel your body effectively – 80/20 rule: Be smart about what you eat 80% of the time but allow yourself to indulge once in a while. Allowing yourself a mental break has actually been proven to help people stay on the right track and reach their goals in the long run. Just remember, while it’s okay to have a cheat meal it’s never okay to have a cheat day or weekend. Don’t over do it.
You don’t have to eat a certain amount of meals per day – If you want to spread your meals out or condense them into fewer meals that’s completely fine. Remember, proper nutrition is all about hitting your overall calorie and macronutrient targets for the day as a whole so feel free to re-arrange your daily meals any way you like. Just make sure you’re hitting your daily requirements.
How to find nutritional values for any type of food – CalorieKing.com is a great source to find the nutritional values for all types of foods. This is especially helpful when you’re following a certain meal plan and you want to substitute items on the list. Just look up whatever food you have in mind and determine how much of it you need to hit your daily goals.
Macronutrients are king – If your body is lacking any of the vitamins or minerals it needs it can severely hinder your results, that’s why it’s so important to make sure you are eating the correct ratio of protein, carbs and fats.
Proteins – Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones and other body chemicals. Protein is an important building block in bones, MUSCLES, cartilage, skin and blood.
Carbohydrates – Carbohydrates are all about energy and are found in foods like fruits, vegetables, breads, pasta and dairy products. Your body uses these foods to make glucose, which is your body’s main energy source. Carbohydrates provide the body with the energy it needs are a great source of vitamins and minerals.
Fats – Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and keep you warm. Fats help your body absorb some nutrients and produce important hormones. Your body definitely needs good fats.
Set your goals and meet them.
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