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- Beyond the calories, MACROS Pt.2
Protein, Fat and Carbs and what they do in the body. Let us keep this super simple and just look at their main roles.
Protein - Muscle repair (tissue repair across the whole body)
Fats - Hormonal function & vitamin absorption.
Carbs- Primary energy source.
All the macros play key roles within the body so you don’t want to neglect/avoid any of them within our calorie needs.
So how much of each should you be consuming? ◾️
Remember your calorie target is what will rule the amounts of protein, fats & carbs.
Let us take a 150lb person with a 1800kcal target (check tip #9
how many calories to get this number)
A 150lb person should aim for 150g protein
therefore 150x4kcal =600kcal from protein
20-30% of calories should come from fat we will use 25%.
1800 x25% = 450kcal.
450kcal goes to fat therefore
450/9 = 50g fat.
the remaining calories after deducting protein & fat.
1800Kcal - Protein calories 600kcal - Fat calories 450kcal =
so we give there remaining 750kcal to carbs.
750/4 = 187.5g carbs
So that makes our example 150lb person Macros targets:
In most cases you don’t need to be to the gram most people can have a +/- 5% buffer either way. ◾️
If you blow one of your macros you should still try and keep within your calories.
This level of tracking is beyond most peoples goals but its good stuff to know and be aware of we will be tanning it back down in future posts as I want you to take simple methods you can apply.
any questions comment below or feel free to DM me.
- Beyond the calories, MACROS Pt.1
You’ve probably seen that when I talk of tracking I normally write “calories/macros” because depending on your goals will depend on what you should be focusing on when tracking.
Calories rule over macros (calorie balance). Calories can be broken down into 3 main macros PROTEIN, CARBS & FATS.
Many people will get in a right state when they first start tracking as they try tracking all 3 macros at once I recommend people start with calories, then calories & protein before tracking all three macros.
A large majority of people will see great results and have a high level of flexibility with their diet just tracking CALORIES & PROTEIN of course if you are an athlete, competitive or really wanting to optimise everything tracking all three (plus other variables) is 🔑 key.
So how do the macros link with calories?
1g Protein = 4kcal
1g Carbs = 4kcal
1g Fat = 9kcal
1g Alcohol = 7kcal <—— Oh..... where did that come from? 🤔 So not a helpful nutrient but one with a significant calorie value that for many will be included within a diet.
All Macronutrients have a calorie content with fat having the highest calorie content per gram. It’s not that fat is bad actually it has many benefits for the body its just more calorie dense, so when dieting its important to be aware of foods high in fat as they will naturally come with a higher calorie content.
Any questions drop them below or feel free to DM me.
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Dinner tonight was a bit of a last minute mish-mash, but it was totally delicious! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I made kangaroo kofta, with spiced couscous with chickpeas with apricot, and homemade tzatziki. Hubby sauteed some fresh spinach at the last minute as I whipped up a fresh green salad and our plates were overflowing! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Needless to say, hubby didn't have any couscous as it's not gluten-free, but there was so much food, he didn't miss it at all 😉
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Tahukah kamu bahwa makanan yang kita makan, memegang peranan sangat penting dalam menjaga kesehatan tubuh kita?
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---------- #diet #catering #foodporn #fatloss #losefat #fat #muscle #sehat #otot #delivery #bulking #tone #healthy #health #motivation #makanbersih #pinterest #losefat #calories #cutcarbo #carbs #protein #meals #chef #bulk #eat #junkfood #fit #lowcarb #healthyfirst
It was once just a #treat
for the #weekend
, but a new survey has found that the average Brit now forks out £110 per month on #takeaway #meals
Imagine how much money gets spend on an unhealthy lifestyle in a year. Think how much money you can make if you would invest it into your own business... I changed from takeaway mind to business mind, and it was not easy, but it was worth it every penny invested.
#work #workfromhome #ratrace #workingdad #workingmum #gesund
The grass was frosty on the German hills as I crossed into France once again. The trip to the airport in Basel, Switzerland promised to be uneventful. What made it different from my earlier trips to the EuroAirport was the three hooded police officers, with their hands resting on their guns, casually strolling through our coach. Following a mindless atrocity in Strasbourg that left three dead and several others injured, French and German police carry out border checks in this region. Authorities fear that the fugitive they are chasing might cross into Germany, and so are checking every vehicle leaving France. On the French side, a long queue of commuters and lorries crawls towards this invisible frontier of nations. Border checks are a rare and unnerving sight at European borders. They also hurt the economy and complicate human life. The airport at Basel is a cooperation between three cities of three nations. None of Basel, Mulhouse and Freiburg, of Switzerland, France and Germany, is big enough to justify a buzzing international airport. Together they do. Through this alliance, peoples of these three nations are served by this airport sitting on their borders. At the airport, a cause for further alarm awaits us: Opération Sentinelle. French soldiers in camouflage, armed with automatic rifles, stand guard outside of the airport’s entrance. Although it’s an international one, my flight feels domestic: no passport details were needed to check in online. My trip today is to another EU member state.
I gaze into the distance on this foggy morning, here in... not exactly sure which country this is after all. At a time when British surrealism entered yet another chapter yesterday, one wonders how could any of us forget about the peace and prosperity that the European project has brought to us.
#travel #surrealism #europe #randomshit #eu #followme #schengen #meals #uk #britain #basel #france #switzerland #germany #brexit
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Golden Dhal with Broccoli
Hello Everyone, recently it was my birthday and one of my friends bought me a cookbook! I am so happy and excited to cook and try these recipes. Shout out to my beautiful friend for buying this for me!! This cookbook is called “I quit sugar simplicious flow” by Sarah Wilson. @iquitsugar @sarahwilson
This cookbook has soooo many options for all seasons and different taste buds. You can easily adapt the recipes to suit you. This cookbook has a range of harder and easier recipes and I can’t recommend this enough!
I made the Golden Dhal with Broccoli and pappadums. With this recipe, you have to make a lentil mixture first, then you can freeze and make other recipes within the next couple of weeks with the same lentil mix. It makes enough serving for 4 different meals. I found this dhal super filling and delicious. Most of the Dhals I’ve had before have pumpkin and eggplant in it, so this was a change for me! I was so impressed with this dinner and so was my family. A new favourite that is full of vegetables and nutrients! I hope you all go and purchase this cookbook, it’s amazing!! #marvelasious #iquitsugar #sugarfree #simliciousflow #giveaflow #dinner #recipes #meals #healthyeating #healthydinners #healthyfood #mealprep #delicious #wholesome #nutrients #food #yummy #dhal #healthydhals #vegetables
Who is the most excited person in this picture? The kids?
Close! It’s The Mum, who’s had a huge week at work and isn’t cooking or washing up tonight, nor spending a fortune on dinner! Grabbing these guys a Little Gs meal on the way home, they get a burrito (or nachos for the gluten free guy), a drink and a side, plus an awesome box and set of tattoos!
Also, @guzmanygomez #LitttleGs
meals are free from nasties so there’s no need for the guilts! Yum! #GYGLittleGs #GYGAus #GYGKids #ad #mumlife #momlife