Basic principles to help you understand calories & macros
It doesn't matter if you are a meat lover or vegan .. this doesn't change.. a calorie is a calorie.
This is your BASIC Principles to help you understand
CALORIES & MACROS
A CALORIE is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. The unit used to discuss the nutritional value of our food is called a “Kilocalorie”, which is a Calorie.
“MACRONUTRIENTS”, or “MACROS”, are nutrients that your body requires in huge amounts. There are three main macros, however technically they count alcohol as the fourth.
♦️PROTEIN is important for Diva muscle building, plus other things such as helping in repairing DNA. Mostly found in meats, poultry, eggs, fish, dairy products, and a great source for Plant Based Diets in plant sources such as tofu and lentils.
🎯1 gram of protein has 4 Calories
♦️CARBOHYDRATES are the body's primary energy source, and the more you move, the more carbs you may need to feel happy. We can live without carbs, but life is much more fun with added carbs. Some sources are potatoes or yams, grains, fruits, and yes .. vegetables are a Diva’s main choice for carbs.
🎯1 gram of carbohydrate has 4 Calories
♦️FATS are essential for regular hormone function, improves blood lipids, satiety, and reduce cardiovascular disease risk. Some sources are found in oils, butter, nuts, seeds, and fruits like avocado 🥑.
🎯1 gram of fat has 9 Calories.
♦️ALCOHOL may not be required required by the body, but they're a nutrient and they contain Calories.
🎯1 gram of alcohol has 7 Calories. 👉One Standard Drink is about 100 calories which has roughly 14 grams of alcohol 🍷🍺🍸
Wine:5 fluid oz of wine
Beer:12 fluid ounces
Liquor:1.5 fluid oz (one shot)
✍️Most foods consist of one main macronutrient, though most will have or two or three (e.g. eggs are protein and fat). To calculate your Calories, then, simply multiply the number of grams of each macronutrient by its Calorie count per gram. If you track your macros, then you're automatically tracking your Calories.
♦️♦️Remember: The best place to start when trying to lose pounds is counting calories. Make sure your daily caloric allowance is a safe deficit. Even if you don’t count your daily macros, your body does. Adding strength training will help you maintain your muscle mass for today and for the future. And, since no one likes to feel winded walking up a flight of stairs, round out your program with cardio conditioning work. Need help? Good health comes at a cost: time, energy, money, sacrifice and hard work. Keep in mind that the cost is even greater if you don’t commit. Commit below 👇
♦️♦️For $99 a month I can design an online program for you that you can do at home or in the gym using my own fitness app with videos and nutrition tracking tools to get you to your goals! . Need help?
♦️ALCOHOL may not be required required by the body, but they're a nutrient and they contain Calories.
🎯1 gram of alcohol has 7 Calories. 👉One Standard Drink is about 100 calories which has roughly 14 grams of alcohol 🍷🍺🍸
Wine:5 fluid oz of wine
Beer:12 fluid ounces
Liquor:1.5 fluid oz (one shot)
✍️Most foods consist of one main macronutrient, though most will have or two or three (e.g. eggs are protein and fat). To calculate your Calories, then, simply multiply the number of grams of each macronutrient by its Calorie count per gram. If you track your macros, then you're automatically tracking your Calories.
♦️♦️Remember: The best place to start when trying to lose pounds is counting calories. Make sure your daily caloric allowance is a safe deficit. Even if you don’t count your daily macros, your body does. Adding strength training will help you maintain your muscle mass for today and for the future. And, since no one likes to feel winded walking up a flight of stairs, round out your program with cardio conditioning work. Need help? Good health comes at a cost: time, energy, money, sacrifice and hard work. Keep in mind that the cost is even greater if you don’t commit. Commit below 👇
♦️♦️For $99 a month I can design an online program for you that you can do at home or in the gym using my own fitness app with videos and nutrition tracking tools to get you to your goals! . Need help?
