And on the 3rd day of January, caloriesandcarbs gave to meeee……
Tip #3 of course! 😀
If you’ve been paying attention so far you should have started on tips 1 & 2 by now.
To add to those, especially if you are looking to shed a few pounds Post-Christmas, here’s number 3..
Track your food
This is something that a lot of people fail to do, especially when they are trying to lose some fat. It is essential that you know what your energy intake is because you have to make sure it is lower than your energy output in order to shed those pounds.
This can be either writing down what you eat so you are aware of how much food you consume in a day, or my recommendation would be to download the free app ‘Myfitnesspal’. I’ve spoke about this before, but if you genuinely are serious, then download it now.
This app allows you to set your daily calorie goals (it guides you through some questions & gives you an estimate), as well as tracking your macronutrient & micronutrient intake – which is where people start to get confused.
I don’t like the recommended macronutrient breakdown this app gives you so I always advise you inputting your own under the ‘More’ -> ‘Goals’ -> ‘Calorie & Macronutrient Goals’ section.
So you’ve downloaded the app, input your details, got an estimated calorie intake for your goals, and you need to tweak the macronutrients….but how do you know how much protein, fat or carbs you should be taking?
This is a very individual thing & there’s no 1-size-fits-all number, unfortunately. However, I will give you a basic guide you can start with & tweak yourself as you go along depending on your results.
Lets say for example I want to lose some weight (fat) and the number of calories I have been estimated in conjunction with my activity levels is 2,000 kcals. There’s a few things you should know first.
Your weight, and the amount of kcals in a gram of protein/fat/carbs.
Lets say my weight is 70kg.
This comes into account in this next step.
How much Protein should I have?
My weight (70kg) x 2 (as a basic guide for those who weight-train & want to lose weight; if you don’t weigh train don’t worry you should keep your protein high anyway with at least 1.5g per kg bodyweight).
As 1g protein = 4kcals we multiply 140 x 4 = 560kcals of my 2000kcals.
How much Fat should I have?
This varies but to get a starting point you can have 25-30% of your daily calories as fat.
So, 2000kcals x 25% = 500kcals
But how many grams per day is that? As above, fat has 9kcals per gram so divide 500 by 9.
500 / 9 = 56g Fat/day.
How many Carbohydrates should I have?
We know that our protein worked out as 56okcals, & the fat worked out as 500kcals of our daily intake. Add those & subtract from the daily intake of 2000kcals.
This leaves us with 940kcals for carbohydrates, which divided by 4 leaves us with 235g Carbs/day.
So if you’ve made it this far there you have it.
A macro breakdown of 140g Protein, 56g Fat & 235g Carbs per day which equates to around 2000kcals.
If you find you prefer to have more fat and less carbs then by all means increase the fat to 30% and the calculate the remaining calories for carbs, as above. It’s all about tweaking as you go along, although keep your protein the same.
If you need any help calculating your macros to get you a starting point, or would like me to do a post on all things Myfitnesspal, logging, tweaking goals etc., just drop me a message 🙂