Are you a weight-conscious female who is keeping a strict eye on every food that you consume? Or do you want to gain muscles or those dreamy six-packs abs?
To fulfill any of these purposes, considering your calories and macros is extremely effective in achieving your weight and fitness goals. But whom to consider first? This article will sum up the calorie vs macro battle for you. Read on to discover more:
The heat’s amount required to increase the temperature by 1oC of 1 g water is known as a calorie.
As being a unit of measurement, a calorie measures the energy’s amount present in the beverages as well as food that we eat.
With no doubt, all of us require energy to live a healthy life. In fact, every movement of our life is dependent on the energy we acquire through food in caloric form.
In other words, the food we consume serves as a fuel for proper functioning or powering of all of our bodily processes.
Notably, many of the diet-conscious people count calories plus make an attempt to reduce the intake of calories for losing weight.
Do you want to know how much calories were there in the last meal you had?
To facilitate you further with regard to this, I am going to tell you the ways to count/calculate your calories. Keep on reading to discover it.
Although it may appear daunting at a first glance, counting calories is not a big deal, not at all. To accomplish this purpose, you can go for either of the following ways:
You can make use of any of the various online calorie calculators to quickly look up the nutritional information of any food item. For instance,
Simply insert the food the calories of which you want to know. And, then let the online tool do the calculations for you. That’s how simple is it!
In case you’re unable to access the internet or for whatever reasons you cannot use an online calorie counter, you can go for traditional resources instead.
To your delight, there are a number of traditional publications having authentic nutritional information on common items of food.
Want to know more about them? I have got you covered three of the globally recognized food composition guidebooks here:
Now, after knowing both the ways, you probably want to calculate the total calories in the food you consume daily. Don’t you?
Actually, the short term of macro-nutrients is macros which are inclusive of the carbs, protein, and fat making up the composition of your daily food. Adding to it, macros help your body in the formation of energy.
Want to find them? Well, they are mentioned on the panel of nutrition facts on most of the food products. Other than this, you can also find them by making use of calorie counting calculators as well as mobile apps.
Below is the detailed method for those who want to calculate macros.
As a matter of fact, tracking your macros isn’t just or the same as calorie counting of food to be consumed.
Rather it asks to do a little more maths to find the exact calorie’s number that the carbs, protein, and fat has.
In order to accomplish this purpose, you have to calculate macros by looking up the nutrition information on food products.
Notably, nutrition facts label, that is mandatory to be there on every packaged food in the USA, facilitates in counting the macros in particular.
Let’s Get Started:
1g of Carbs = 4 calories
1g of Protein = 4 calories
1g of Fat = 9 calories
Let’s take an example of a certain food whose total calories are 250.
If there’re 25g carbs, 15g protein, and 10g fat in it, the multiplication of its macros would be as follows:
25 x 4 = 100 calories coming from carbs
15 x 4 = 60 calories coming from proteins
10 x 9 = 90 calories coming from fats
This is a breakdown of a total of 250 calories so you could get an idea of how many calories each macro is containing in a particular food.
But what about non-packaged foods? How to calculate macros of a food item without a nutrition label?
It is possible that certain foods have no nutritional label on them. Such as raw fruits and vegetables in the market or when you are eating out at a restaurant.
Worry not, as you can still get to know how many macros are there through opting for various different ways. In addition to taking help from a calorie calculator or an online food composition database, here are some other helpful ways:
Key Takeaway: In case you want to save yourself from that entire calculation thing, still you can take help from an online tool for macro calculations.
Here’s the process of performing manual calculations.
1. Calculation of the Basal Metabolic Rate (BMR):
On the basis of your height, age, sex, and weight, BMR determines what amount of energy your body utilizes when at rest. It does so with the help of a standardized equation as follows:
BMR For Females = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).
Example= 655 + (670) + (311) – (151)
2. Activity Level Adjustment:
After getting to know your BMR, the next step is to multiply it by an activity factor for increasing calories on the basis of the level of activity. This adjustment is referred to as your total daily energy expenditure or TDEE. Here’s how to calculate it:
TDEE: BMR x Activity Factor
Based on different activity levels, here’s how this formulation would work:
By keeping into consideration slightly active lifestyle, an example of TDEE would be= 1485 x 1.375= 2041 approx.
3. Adjustment on the Basis of Weight Loss Goals:
For losing weight, you’ve to make a reduction of around 15–25% in your total caloric intake.
4. Determination of Macros:
Following that high-fat, low-carb keto diet and want to track your macros? You can do it by either of the following ways:
Generally, the breakdown of macros for keto dieters is as follows:
Through Online Tools:
Is doing all the math isn’t your cup of tea? Cheer up as there are many online keto calculators that get you the exact number of calories in each macro. Check out any of the following useful keto calculators here:
A fine way of losing overall body weight and getting into shape is indeed to count your overall calories. Every normal individual can go for it.
However, if you’re on a keto diet, you are required to count your macros to make it a success. Aside from this, if you specifically want to gain muscles, you require counting your protein. That’s how it works.
Image Credit: pexels.com