Stage 2 – September Shape Up – Calories into Carbs/Proteins/fats

Ok, so you’ve set your calorie intake using the formula I posted – or maybe you’ve booked a test – brilliant.

Now please stick with it.. read the below carefully – maybe 2- 3 times

Lets now sort you Macro is short-form for “macronutrient”.

Macronutrients make up the components of food and are:

Macronutrients are needed by the body in large amounts – to keep you alive and functioning.

Macronutrients contain calories and each macronutrient contains a certain number of calories per gram. 

As you can see, fat contains more calories per gram than protein and carbohydrates.

Protein and Its Importance in Fat Loss

• Muscle Retention: When you’re in a calorie deficit –which, as you know by now is needed to lose fat – the body starts to use its own energy stores for fuel. Strength training provides re-growth and, in conjunction with eating sufficient protein, stops the body from burning muscle.

Protein is more filling than either fats or carbohydrates. So, when calories are low and hunger is inevitably high, protein will help keep you full.

How much do you need?

So, if you’re a guy who weighs 170 lbs:

And if you’re a female who weighs 140lbs:

if over 200lbs or body fat is 20+ male, 30+ female only x by .6 to calculate protein needs

Finally you have carbs and fats.

Once calorie and protein intakes are set, the number of carbs or fats you consume is totally up to you. If you prefer a higher carb diet, then eat a higher carb diet; if you prefer a higher fat diet, then eat a higher fat diet.

Remember: the psychology of dieting is more important than the physiology of dieting – pick what suits your taste preference.

A few things that warrant highlighting before we move on. 

• Carbs may not be essential to our survival (unlike protein and fats, we could survive without consuming carbs) but there’s a difference between ‘surviving’ and ‘thriving’. Carb-based foods contain important vitamins, minerals, and fibre that lend themselves to a healthy body and life.

• Despite the recent rise in popularity of low-carb, high-fat diets, carbs are the preferred fuel source of the human body, not dietary fats