Stop guessing and start calculating. Take full control of your diet with this guide to calorie requirements, different BMR equations, and macronutrient breakdowns.
Nutrition is a vital part of being an Healthy Body. Most people know they should eat clean but that’s about it. They find diets or eating plans online and blindly follow them.
Sometimes you get the results you want and sometimes you don’t. Everybody has different nutritional needs so following a diet plan that’s not tailored to those needs is rarely a good idea. The good news is that you can always make changes to a diet plan based on your individual needs as long as you know what changes need to be made.
This can be very tricky for some people if they lack a basic knowledge of nutrition. The idea here is to start building the foundation of knowledge that you will need to be successful in reaching your nutrition goals. So what’s the first thing you need to know? The basic concept of calories is a good place to start.
How Many Calories Do You Need?
BMR, or basal metabolic rate, is essentially the number of calories you would require on a daily basis if you didn’t move at all and expended a minimal amount of energy. To calculate your BMR, check out our BMR calculator.
Determining Your Macronutrient Breakdown
Once you’ve established your daily calorie needs, the next step is to divide those calories into the three primary macronutrients:
- Protein: Essential for muscle repair and growth, protein should account for about 10-35% of your daily calorie intake. A general guideline is to consume 0.8-1.2 grams of protein per pound of body weight.
- Fats: Necessary for hormone production and overall health, fats should make up 20-35% of your daily calories. Focus on healthy fats like those found in avocados, nuts, and olive oil.
- Carbohydrates: The primary energy source for your body, carbs should constitute 45-65% of your daily calories. Choose complex carbs like whole grains, fruits, and vegetables for sustained energy.
Conclusion
Stop guessing and start calculating. Take full control of your diet by understanding your calorie requirements, calculating your BMR, and determining the right macronutrient breakdown. With this knowledge, you can make informed dietary choices that support your fitness and health journey.