Calories and Macronutrients - The Basics

In a lot of my posts I talk about nutrition and regularly reference things like 'macros', calories, IIFYM, flexible dieting etc. It has only just dawned on me that I'm excluding a lot of people and assuming that everyone is already clued in on the details of nutrition. So for that, I should apologise. However, instead of apologising, I'm going to dedicate this post to explaining the real basics of calories and macronutrients. I'll start with calories.

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Calories are the fuel on which your body runs. Overall, they're the one set of numbers that you should always be looking at if you're serious about your nutrition. Whether its weight loss, weight gain, or maintaining weight; calories are important. There are too many 'experts' and nutritional zealots in the industry today proclaiming that calories aren't important. This is complete and utter rubbish. Yes there are schemes that help people to lose weight and they don't mention calories at all. People even lose weight on these schemes, but I guarantee that when they do, they're in a calorie deficit due to restricting some high calorie foods. Yes I'm looking at you guys on Slimming World - all of those 'Syns' that you're told to stay strict on are high in fat. You'll realise why its important to cut those down when I talk about macros later on.

Everyone will have their own specific number of calories that is needed for them to gain, lose or maintain weight. Usually these numbers will depend primarily on your height, weight, activity level and age (there are many other factors that can be used to really hone in on those numbers but the ones listed are the basics and good enough to get you a reliable result). I've explained this in another articles, but the basics behind weight loss, gain or maintenance in terms of calories boils down to the following:

Calories consumed > Calories burned = Weight Gain

Calories burned > Calories consumed = Weight loss

Calories Burned = Calories Consumed = Maintain weight

Don't let anyone tell you different, your caloric intake for each day is extremely important, and you can't trick the science of it with any wonder supplements or by pretending that they don't exist. 

Macronutrients

So now you have a basic idea of calories, let's talk about the building blocks behind those numbers. Those building blocks are known as macronutrients, or macros for short. They consist of Protein, Fats, and Carbohydrates. Any food with a calorie content will contain a mix of those macronutrients. As calories are calculated through the use of numbers, so are macronutrients. Here's how those numbers look - 

Protein - 4 calories per gram

Carbohydrate - 4 calories per gram

Fat - 9 calories per gram

By that logic, 25 grams of carbohydrates would be 100 calories, 25 grams of protein would be 100 calories, and 11 grams of fat would equal 99 calories.

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For any Slimming World followers - that's why your syns are all fat heavy foods. By reducing foods that are high in fat, you're reducing the foods that are most calorie dense and therefore increasing your chance of being in a caloric deficit. 

In terms of calculating your own personal calories and macronutrients, I could give you a way of calculating those numbers but I'd just be taking credit for someone else's work. Instead, I'm just going to give you a link to my man Mike Samuels' Macro calculator on his Healthy Living Heavy Lifting website. 

Healthy Living, Heavy Lifting - How to Calculate Macros for Cutting

That article will give you everything that you need in terms of calculating calories and macronutrients. The Healthy Living Heavy Lifting blog is also a great source of information, so if you head over there then spend a little bit of time browsing through the other articles. 

If you'd like to get in touch with me regarding these articles then you can find me on social media through the buttons below, or drop a comment on this article and I'll get back to you!