An Intro to Calories and Macros for Fat Loss

The goal of this site is to promote nutrition through diet while promoting a sense of strength, improving daily life factors such as mood, sleep and self-confidence and educate on how to eat for longevity of health. 

The first rule to this site is no self-shaming. As we work through the exercises we are simply collecting data as anyone doing math would. You are taking the first, not to mention most necessary step by choosing this program in changing your life for the better and that should be celebrated. 

While working through the exercises, be as honest as possible for accuracy. This is to provide you with accurate numerical values for what are how much you’re consuming, but will only work if you answer all questions honestly. 

Download the lose it app. (Free version) 

Don’t do anything as far as goals or weight yet, skip it and head to log. 

Log everything you ate yesterday including drinks, condiments, grazing and additives to foods/drinks such a syrup pumps in your latte.

Every single thing that you had. 

Observe how many calories you consumed yesterday. This is not anything negative or positive to this exercise, simply data being collected for your plan. 

Click on the top of each meal and it will give you a macronutrient breakdown 

Record how many of the following you are per each meal and add them up 

Total daily carbs 

Total daily proteins 

Total daily fats

Total daily alcohol

Finding your calorie needs. 

Do you know your current weight? If able to, weigh yourself for a base line and record it. If you don’t have access to a scale you might have an estimate. An accurate weight is best but an estimate is better than unknown at all. 

Do you have a goal weight? Most people do. Chances are you were once there after you stopped growing (16 for women 18 for men) so you have an idea of when you felt your strongest at a certain weight. 

Go to the BMI calculator. Find your age, height and find the healthy BMI range. Ensure your goal weight is somewhere in that range. You cannot be striving for a weight that is considered “under weight”. If it falls in the overweight category but is 20% less than your current weight, that classified as a healthy goal weight. 

Next, find how many calories are required for you in a single day to function and complete daily activities. For this exercise you are using your current weight

TDEE - total daily energy expenditure 

Cal > TDEE - positive 

Cal < TDEE - negative 

Cal = TDEE = neutral 

1. Use the TDEE calculator and find how many calories it would require for you to consume to sustain your current weight. Note - when looking at the chart, unless you do long-distance training (marathon, triathlon etc) even if you workout, please select light exercise. If you do currently train long distance but are looking to lose fat and gain muscle while training, select moderate as a calorie deficit is still required. 
2. Observe the number of calories suggested for your current weight. Is it over or under what you logged in the lose it app? There is no issues and no self shaming either way, you’re here for progress and collecting data is the first step to your goal weight. 
3. Calculate 15% calorie deficit for fat loss in a weight loss plan if your goal is to lose weight.

Example - 33 year old female, 5’5” current weight 125lbs, calories suggested 1750/day. 

1750 x .15 =262.5 less calories 

1750 - 262.5 =1,487.5 calories required per day 

*this is only as an example. I would suggest the initial perameters for the above are within a healthy BMI and weight loss is not required for the above individual*

Example -  36 year old female, 5’4” current weight 160lbs, calories suggested 1926 calories/day 

1926 x.15 =288.9 calorie deficit 

1926 - 288 =1,638 calories/day 

80-90% quality unprocessed foods 

20-10% whatever you like

I find the second snack is easiest to do whatever you want as long as it falls in the 10% calorie per day range. 

MACROS

 what is a macro? A category of essential nutrients needed in large quantities everyday for essential heath and longevity. 

Protein - the most important macro. Aim to hit your protein targets every day. We will see how to calculate your needs below. If you need to focus on achieving your macros, protein is the number one macro to focus on. By achieving your targets, you will find the best fat loss, muscle strength and best short and long term health benefits. 

Benefits

Fat loss, muscle gain 

Blood glucose stabilization 

Energy enhancing 

Promoting nutrients to the mitochondria for cell health

Improves mood and sleep 

Skin benefits from consumption of collagen properties

Examples of proteins 

Dairy and eggs 

Yogurt and whey 

Lean means 

High protein fish 

Beans chickpeas edamame 

Peanut butter jerky nuts 

*While reaching your macro goals on a vegan/vegetarian diet is possible, unprocessed sources listed above are encouraged over processed protein sources such as bars and balls which often contain added sugar and extra carbs. 

The goal of a nutrition plan is to focus on unprocessed whole foods. 

Carbs - an optional macronutrient but one I find we should not cut completely. 

Why? Carbs are not required for fat loss, muscle gain or health longevity. 

The goal of carbs is to provide fast, short term energy. I find sticking to a low-moderate carb diet provides enough energy for workouts, daily expenditures and gives a sense of feeling full after meals and snacks when balanced with protein and fats. 

Too many carbs will raise blood glucose levels, resulting in less energy, unstable metabolic rates promoting poor health effects, poor exercise outcomes and weight gain. 

How to calculate carb needs below.

Example of carbs 

Unprocessed whole carbs 

Fruits 

Vegetables 

Beans, peas, corn, lentils 

Oatmeal

Rice

Potatoes 

Bread (sourdough is best) but processed whole grain bread in low quantities  

Fats - fats assist with slowing down the raise in blood glucose when consumed in conjunction with carbs and provide a feeling of fullness following meals and snacks, leveling blood glucose levels for longer. With health benefits to our brains, monosatured, polysatuated and saturated fats are required in our daily diets. 

Examples 

Extra virgin olive oil 

Avocados 

Hummus

Nut butters 

Coconut oils 

Fish 

Trans fats such as margarine, icing, lard, highly processed confectioneries etc are not an essential part of our diet and should be limited if not eliminated.

Alcohol - a fourth macro as it is prevalent in our society. Alcohol provides no nutritional value and can disrupt sleep, mood, inflammation and metabolic health. For success in this program, alcoholic beverages are limited to no more than 2 drinks in one occasion and no more than a total of 7 per week. Alcohol needs to be recorded in your nutrition log. I find it easiest for clients to record it under the “snacks” category. 

As a note, I don’t drink alcohol at all and have a strong bias in not drinking any for my own personal health and wellness. I understand it is a large part of society so these parameters reflect balance between enjoying something, while still achieving your goals if alcohol is a part of your life. 

So how much of each do we need?!

Protein macro split 

For these macros. You will be calculating your daily needs for your current weight not your goal weight 

Protein is the important macro, never cut it. 

For those focusing on fitness -  .8-1g/lb day = 125lb =100g- 125g of protein per day 

160lb = 128g - 160g protein/day 

Fat 

If you're following a moderate card diet - .5 lb/day =.5 x 125 = 62.5g per day 

If you're following a low fat diet -  .7g/lb/day =87.5g per day 

Carb 

No minimum intake as they aren’t an essential macro but most efficient source of energy so for low to moderate carb intake for energy and a feeling of satiation, it’s best to follow 1g carb/lbs/day, especially if you are exercising daily. 

Active metabolically healthy individual 1g/lb/day is 125g for 125lbs 

Insulin resistant individuals - .7glb/day  = 87.5g for a 125lb female. 

Calories 

*example for a 125lb female. 
Take your 15-20% deficit weight and multiple it by the percentages listed below to see how many calories you need to sustain per day. 

Breakfast 125x.10= 150 calories at 10%

Lunch 125x.25 = 375 calories at 25%

Snack 125x.15 = 225 calories at 15% 

Snack 125x.10 = 150 calories at 10% 

Dinner 125x.40 = 600 calories at 40% 

*Important to not to calculate per your goal weight but by your 20% deficit weight so the weight loss is sustainable. Once you reach your deficit weight adjust by 20% again until it matches your desired goal weight. 

Example: 125lbs 

Breakfast 150 cal - 12.5g protein

Snack 225 cal - 18.75g protein

Lunch 375 cal - 31.25g protein 

Dinner 600 cal - 50g protein 

Snack 150 cal -12.5g protein 

125g of protein total 

1 day per week. Have your TDEE for your current weight. Do not decrease. I like to plan this on my day (usually Saturday). It gives your body a break from a calorie deficit as well as your mind and gives you a sense of indulgence. I encourage no more than your TDEE for your current weight as you don’t want to over nourish that day causing a decline in progress. 

Once you begin the progress I recommend weighing yourself twice per week. On Tuesday and Saturday mornings. 

Why?

To account for fluctuation but to also track progress. Once your weight stagnates for two weeks, calculate your TDEE again and reduce your calories by 15% or that number. 

Do this until you reach your goal weight, and make sure you are still in a healthy BMI range.

I threw a lot of info at you so if you get stuck or have any questions, email me at kirsten.fitinfifteen@gmail.com

This is a huge step to achieve if not only fitness and short term health, but improving your health and longevity for decades to come.