COUNTING CALORIES DOESN'T NEED TO BE A HEAD F
Whether your goal is fat loss or to gain muscle mass, meaning to either tone up or gain kgs of muscle on your buttocks or pecs, etc. First of all you have to calculate how many calories you will need to achieve your goal (or get someone else to do it for you). If you are easily dissuaded or just lack the motivation than i really suggest that you seek help and find ways to facilitate the task, along with method that is convenient for you.
We are what we eat and so if we want to transform our body we must make the decision to change what we eat and the amount we eat. This is the most difficult task on your path to victory, and I urge you to do all you can to overcome the challenge (contact me), which is why I am here to support and encourage you, after all, I know you're a winner and therefore you will win!
Consider the calories as fuel for a vehicle, if you travel 1000 km you need a certain amount of petrol, and if you travel 500 km you also need a certain amount of petrol, the 2 distances are completely different, therefore they need a different amount of petrol right?
What most of us do is fill up the car way too much and therefore we’re left with excess amounts of petrol. The next day, instead of reducing the amount of petrol we fill up with, we end up putting in the same amount or more. After a while the tank overflows.
The body stores all the extra calories (petrol) as fat for those times in the future where we find ourselves in need of extra energy. Although, we never really need extra energy and therefore this has an adverse effect and leaves us feeling tired, slow and gaining lots of extra kgs in fat.
Here is a link to make your calorie calculations: calculate your calories
This link will take you to a calculator that will do all the hard work for you, all you need is a little information, which won’t even take a minute of your precious time, and you will be given a number of calories needed for your specific goal.
After you have the amount of calories you need, you will divide this number into 3 and you will have your macro nutrients:
DONT WORRY THERE'S ANOTHER CALCULATOR THAT DOES THIS FOR YOU
• Proteins 30% - Each protein is 4 calories
• Carbohydrates 40% - Each gram of carbohydrates is 4 calories
• Fats 30% - Each gram of fat is 9 calories
Example for a person who wants to lose weight and needs to eat 1500 calories a day to achieve their goal:
- 133g proteins
- 150g Carbohydrates
- 50g Fats
133 x 4 = 532
150 x 4 = 600
50 x 9 = 450
532 + 600 + 450 = 1582 (notice we don’t have to go all OCD and have the exact amount of calories, a little over or under is ok).
Use this site to calculate your macros : Macro calculator