The Benefits Of This Calorie Portion And Macro Calculator
Some people naturally eat the appropriate amount of food and calories for their individual needs. Theyre able to maintain a stable body weight for yearseven decades without counting how many calories they eat, or tracking macros, or ever measuring their portions.
Unfortunately, these intuitive eaters represent only a small segment of the human population. The rest of us typically need help with our eating, in the form of external structure and guidance, at least temporarily. This can help you:
- Eat the right number of calories and macros for your goals
- Understand appropriate portion sizes
- Improve your food choices and eating habits
Thats why we created this calorie, portion, and macro calculator. It gives you a nutrition blueprint for achieving your goals and, at the same time, helps you develop the skills you need to eat well for life.
What Are The Best Protein Sources
For weight loss, feeling full is important. As most people who have attempted any kind of caloric restriction through dieting know, maintaining a negative energy deficit can sometimes lead to hunger.
To maximize satiety when you are attempting to lose weight, its best to consume protein through healthy eating, which generally means whole foods. Some of the best sources of protein are lean meats, including:
-
Free-range chicken
But there are plenty of other options for vegans, vegetarians and others who don’t eat meat, including greek yogurt, cottage cheese and most varieties of nuts, lentils and beans though many of the latter group contain high levels of fat, so intake may need to be monitored for those looking to shed pounds or need to follow a low-fat diet for health reasons. Red meats also tend to be high in protein, but they can also cause health problems such as elevated blood pressure.
Decide Your Activity Level
Then, to find out your exact ratios based on your daily activity you multiply your BMR by your average activity level based on the following categories:
- Little or no exercise: 1.2
- Light exercise a few times a week: exercise a few times a week: 1.375
- Moderate exercise 3-5 times a week: 1.55
- Heavy exercise 6-7 times per week: 1.725
So, if the same woman above cycled to work three times a week and attended two yoga classes, she’d be classed as a moderate exercise so would multiply 1348.1 x 1.55 = 2089.5.
The number she’s then left with is how many calories she would eat in a day.
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Staying active and eating healthy foods can help you stay on track with your weight loss goals.
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How To Reduce Calorie Intake
Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat isnt a sustainable way to lose weight.
For example, choosing more nutrient-dense foods think whole grains, nuts, vegetables, and fruits benefits your health more than opting for nutrient-poor ones like soda, donuts, and candy.
For this reason, its highly recommended to make a few other changes to your diet and lifestyle that can help you maintain a calorie deficit in the long run without feeling hungry or deprived.
Here are 5 simple strategies that may help you lose weight.
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Do I Gauge My Portions Before Or After Cooking
One of the most common questions asked about using your hands to measure portions is whether the hand portions are for cooked or uncooked foods.
The answer is most certainly cooked. Hand portions are for plating your food, not cooking it. That way, they can be used at home, restaurants, buffets, conferences, Moms house, and the office.
Other helpful notes:
- Dry carbs tend to double in size when cooked. For example:
- 1/4 cup of dry oats = 1/2 cup cooked
- 1/4 cup of dry rice = 1/2 cup cooked
- 1/2 cup of dry whole wheat fusilli pasta = 1 cup cooked
This is helpful to know when its difficult to use your hand to measure a cooked food.
Why Do Calories Matter Isnt A Keto Macronutrient Calculator Useless If I Am Already Limiting Carbs
After hearing about the keto diet and how it helps you burn fat, you may be wondering why we even have a keto calculator. According to many low carb diet proponents, all that really matters when it comes to losing fat is cutting the carbs Isnt this true?
High-quality research studies have been published on this specific topic, and the data clearly shows that regardless if you are on a high carb or low carb diet you will lose weight if you are in a calorie deficit and gain weight if you are in a calorie surplus. For a closer look at the research and why calories matter, check out this article.
Due to the irrefutable importance of calorie consumption for weight loss and weight gain, a keto macro calculator is one of the most valuable tools that you can use to increase your chances of diet success.
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How Does This Calculator Work
This calculator is based on training studies and meta-analyses investigating the effect of different protein intakes on body composition.
When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass.
Here are the assumptions the calculator makes, including the sources:
Note that these numbers are minimum recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals. As of yet, there is no known harmful upper limit for protein intake.
More Reading:
The Best Online Calorie Counters
Many websites and apps can help you track your calorie intake.
You can try using a calorie counter or tracker for at least a few days to see the amount of calories, carbs, protein, fat, fiber, vitamins, and minerals youre eating.
This can be an easy, effective way to identify any gaps in your diet and make modifications to ensure that youre getting the nutrients your body needs.
Working with a registered dietitian can also help you gain, maintain, or lose weight while ensuring that your nutrient needs are being met.
summary
Tracking your food intake can help you determine how many calories youre eating per day and identify any gaps in your diet.
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How Many Calories Should You Eat For Breakfast
The number of calories that you should eat for breakfast depends on many factors, including your daily needs, personal preferences, health goals, and overall diet.
While many people find that consuming one-third or one-fourth of their total daily calorie intake for their morning meal works for them, others may need to adjust this amount based on their individual needs.
How Much Protein Should I Eat At Once
That said, the amino acids most closely linked to muscle protein synthesis , a process that switches on genes responsible for muscle gain are the branched chain amino acids leucine, isoleucine, and valine. Leucine has far and away the most research linking it to MPS.
Now, MPS is just one piece of the muscle gain puzzle: total daily calories is hugely important, as is total protein intake, ones exercise regimen, sleep, and many other factors. While these are far more important than worrying about leucine some research has found people to gain and lose the same amount of muscle and fat whether theyre eating every day or every other day, so long as their calories are in check it seems that about three grams of leucine per serving is ideal for keeping MPS maintained.
Youll get that in about 20 to 30 grams of protein from most protein dense sources, including many vegan ones like legumes and grains.
So if youre eating 150 grams of protein a day, this might sound like you should eat 5 meals with 30 grams of protein each, so a meal every three hours. Theres nothing wrong with this approach, but its worth remembering that some research has found MPS to be about the same after six hours whether you ate two small meals with 30 grams apiece or if you ate a big meal with 60 grams of protein and then nothing else for six hours.
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How Much Protein Should I Eat To Build Muscle Calculator
Here isa how much protein should i eat to build muscle calculator. Protein is essential for building muscle, and it plays a vital role in many bodily functions. Protein is made up of amino acids, every single one serves a specific purpose such as improving immunity, strengthening your bones and aiding in cell growth. This calculator is a great way to determine your ideal protein intake based on your goal. It takes into account your weight, height and activity level to create personalized macronutrient goals that are specific to your bodyand most importantly your muscles!
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Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
How Much Protein A Day To Lose Weight
So how can you tell exactly how much protein do you need to maintain your muscle and lose weight?
When calorie restriction for fat loss is considered, some research suggests between 2.3 to 3.1 grams of protein/kg of fat-free body mass or 1.04 to 1.4 grams/pound of muscle is best .
You can find out your muscle mass by estimating your % body fat or getting a body composition test done.
But again, this amount can vary widely from one person to the next, And of course, you have to have the muscle to begin with. So if you are looking to lose weight and do not participate in any strength training, you might want to consider adding weight lifting or at least bodyweight exercises to your weight loss plan.
Consider increasing your protein intake to 30% of your calories or roughly 1 gram per pound of body weight/day if you are looking to drop some pounds and tone up.
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Timing Of Protein Consumption
If youre trying to lose weight by skipping breakfast, you may want to reconsider.
Breakfast helps reduce appetite, increase feelings of fullness, helps curb cravings, and reduces neural signals that contribute to reward-driven eating habits .
In particular, protein consumption at breakfast contributes to a greater feeling of satiety, and this effect is prolonged throughout the day and into the evening, compared to eating higher protein at lunch or dinner.
Moreover, reducing your total daily calories in tandem with increased energy expenditure and a protein-induced feeling of satiety can all help you lose weight, maintain your current weight.
When To Choose The Lean Mass Formula
If you are lean , choose the Lean Mass formula, and enter your body fat %.
If you are classified as obese and have a lot of weight to lose, the lean mass formula is superior. You can read more about macro counting and obesity.
Help? Calculate your ideal body weight or get an assessment of your body fat percentage.
Why the difference? Muscle cells burn more calories than fat cells, so the more accurately we measure this, the better your results will be.
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Here’s How To Calculate How Much Protein You Need Each Day
including a perfect day of protein on a plate.
How much protein is too much? Image: iStock
Breaking down nutritional info can feel like rocket science, but this excerpt from the CSIRO Women’s Health & Nutrition Guide will show you exactly how to decode it.
Our body’s requirement for protein varies at different life stages. For women, protein needs are highest during childhood and adolescence, as well as during pregnancy and breastfeeding. The Australian recommended dietary intakes for protein are a daily average of 0.75 grams of protein for each kilogram of body weight for women 19-70 years of age.
However, recent research and expert committees conclude that healthy adults might benefit from a higher daily average protein intake of between 1.2 to 1.6 grams of protein for each kilogram of body weight.
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Let’s take a look at an example. Samara weighs 70 kg. What does 1.2-1.6 grams of protein per kilogram of bodyweight look like for her?
- Samara’s lowest calculation: 1.2g of protein X 70kg body weight = 84 grams of protein
- Samara’s highest calculation: 1.6g of protein X 70kg body weight = 112 grams of protein
So Samara should aim for approximately 84-112 grams of protein per day.
Yoghurt has LOTS of protein. Photo: iStock
How To Calculate Your Macros For Fat Loss
The foods we eat are made up of three macros . These are carbohydrates , protein, and fat.
Chicken is high in protein but has no carbs rice is high in carbs but has very little fat or protein.
The three macronutrients provide the body with energy and raw materials for growth and repair.
By calculating the appropriate daily calorie amount for you, we can then break this down into the best macronutrient ratios to achieve weight loss.
The calculator is based on sound science, combined with data from years of coaching hundreds of successful clients.
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How Do I Calculate How Much Protein I Need
To calculate your daily protein intake, divide your weight in pounds by 20 and multiply the result by seven. So, if you weigh 200 pounds, you should aim to consume 70 grams of protein each day.
If you are unsure of how much protein you should be eating, speak to a registered dietitian or your healthcare provider for more individualized recommendations.
Use The Best Macro Calculator
Deciding to use a macro calculator for weight loss requires even more commitment and attention to detail then counting calories, warn the experts at the International Sports Science Association, because every single thing you put into your mouth must be weighed, measured and the macros counted and recorded. The upside is that you can eat any type of food you like as long as you have hit your mark on the ratio of macros at the end of the day, ISSA says.
Once you know how many calories per day you require to reach your goal, you can figure out which ratio should work for you. There are several ratio combinations of carbs/fat/protein to try, advises ISSA. If you are trying to build muscle, shoot for a ratio of 30-40/15-25/25-35. To burn fat and lose weight, aim for 10-30/30-40/40-50. To maintain your muscle or weight loss, try a ratio of 30-50/25-35
Each gram of every macro contains a set number of calories. Carbohydrates have 4 calories per gram. Protein also has 4 calories per gram, while fats contain 9 calories. Counting macros is one of the few weight loss programs that allow alcohol, which contains 7 calories per gram, ISSA states. Because each macro has a different effect on your body, tailoring the ratio, as well as the calorie count, gives you a weight loss program that is specific to you and your needs, which can ensure success at reaching and maintaining your goals.
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