INTRODUCTION
TO
CALORIES
& MACROS
Includes tactics for weight loss, weight gain, and
fasting!
BertosFitness
TABLE OF
CONTENTS
BERTOSFITNESS
1
2
3
7
INTRODUCTION
WHAT ARE
CALORIES AND
MACROS?
CALCULATING
CALORIES AND
MACROS
DIET STRATEGIES
FOR FAT LOSS AND
WEIGHT GAIN
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13
15
17
CALORIES &
MACRO TRACKING
APPS
FASTING
FASTING
STRATEGIES FOR
FAT LOSS
CONCLUSION
Introduction
Calories and macros are
important concepts when it
comes to nutrition and
fitness. Understanding these
concepts can help you
achieve your health and
fitness goals. In this ebook,
we will cover what calories
and macros are, how to
calculate them, fasting, and
some diet strategies for fat
loss and weight gain.
What Are Calories and
Macros?
Calories are units of energy. They are the energy
that fuels our bodies, just like gasoline fuels a car.
The number of calories in a food or drink
indicates how much energy it contains. When we
consume more calories than we burn, we gain
weight. When we consume fewer calories than we
burn, we lose weight.
Macros, short for macronutrients, are the
nutrients that provide us with calories. There are
three macros: protein, carbohydrates, and fat.
Each macro provides a certain number of calories
per gram:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Calculating Calories
and Macros
To calculate the number of calories and macros
you need each day, you first need to determine
your Basal Metabolic Rate (BMR). Your BMR is the
number of calories your body burns at rest. This
number depends on factors such as your age, sex,
height, weight, and activity level.
Once you know your BMR, you can calculate the
number of calories you need to maintain your
current weight by multiplying your BMR by a
factor that takes into account your activity level.
This factor is called the Total Daily Energy
Expenditure (TDEE) multiplier. For example, if
your BMR is 1,500 calories and your TDEE
multiplier is 1.5, your total daily calorie needs
would be 2,250 calories.
Calculating your Basal Metabolic Rate (BMR)
and Total Daily Energy Expenditure (TDEE) is
essential to determine your daily calorie and
macro needs. Here's how to calculate them:
Calculating BMR:
The Harris-Benedict equation is a commonly
used formula to calculate BMR. It takes into
account your sex, age, height, and weight.
For men:
BMR = 88.362 + (13.397 x weight in kg) +
(4.799 x height in cm) - (5.677 x age in years)
For women:
BMR = 447.593 + (9.247 x weight in kg) +
(3.098 x height in cm) - (4.330 x age in years)
Calculating TDEE:
Once you have calculated your BMR, you need
to multiply it by a factor that takes into account
your activity level. This is known as the TDEE
multiplier.
Sedentary (little or no exercise) = BMR x 1.2
Lightly active (light exercise or sports 1-3
days per week) = BMR x 1.375
Moderately active (moderate exercise or
sports 3-5 days per week) = BMR x 1.55
Very active (hard exercise or sports 6-7 days
per week) = BMR x 1.725
Extra active (very hard exercise or sports,
physical job or training twice a day) = BMR x
1.9
For example, if your BMR is 1,500 calories and
you are moderately active, your TDEE would be
1.55 x 1,500 = 2,325 calories.
Remember that these calculations are estimates
and may vary depending on individual factors
such as genetics, metabolism, and lifestyle.
Once you know how many calories you need
each day, you can then calculate the number of
macros you need.
The recommended macro ratios are:
Protein: 0.8-1.2 grams per pound of body
weight
Carbohydrates: 2-3 grams per pound of body
weight
Fat: 0.4-0.5 grams per pound of body weight
Here are the recommended macro ratios
converted into percentages:
Protein: 10-30% of total calories, depending
on activity level and goals
Carbohydrates: 45-65% of total calories
Fat: 20-35% of total calories
It's important to note that these percentages can
vary depending on individual needs and goals,
and some people may benefit from different
ratios of macronutrients.
Diet Strategies for Fat
Loss and Weight Gain
To lose weight, you need to consume fewer
calories than your body burns. A general
guideline for weight loss is to subtract 500-1000
calories per day from your current TDEE. This will
result in a calorie deficit of 3500-7000 calories
per week, which can lead to a weight loss of 1-2
pounds per week.
For example, if your TDEE is 2000 calories per
day, you can aim to consume 1500-2000 calories
per day to lose weight. However, it is important to
ensure that you are still consuming enough
calories to support your health and meet your
nutrient needs. It is also important to engage in
regular physical activity to support weight loss
and maintain muscle mass.
Two other strategies I employ are:
The "Plate Method" This method involves dividing
your plate into three sections, where half of your
plate is filled with non-starchy vegetables, a quarter
is filled with lean protein (such as chicken, fish, tofu,
or beans), and the remaining quarter is filled with
whole grains or starchy vegetables.
The "hand method" is a simple and effective portion
control strategy that involves using your hand as a
guide to measure your food portions. By assigning
different food groups to each hand part, such as
protein to your palm, vegetables or fruits to your
fist, carbohydrates to your cupped hand, and fats to
your thumb, you can estimate serving sizes tailored
to your body size and activity level.
It is also important to limit your consumption of
processed foods, sugary beverages, and high-fat
snacks. Instead, focus on whole, nutrient-dense
foods, and stay hydrated by drinking plenty of water
throughout the day.
To gain weight, you need to consume more
calories than your body burns. A general
guideline for weight gain is to add 250-500
calories per day to your current total daily energy
expenditure (TDEE). TDEE is the total number of
calories your body burns in a day, including your
resting metabolic rate and physical activity.
For example, if your TDEE is 2000 calories per
day, you can aim to consume 2250-2500 calories
per day to gain weight. However, it is important to
ensure that you are consuming nutrient-dense
foods and not just adding empty calories from
unhealthy foods.
Two other strategies I employ are:
Liquid Calories: Consuming liquid calories is an
easy way to increase your calorie intake without
feeling overly full. You can consume caloriedense beverages such as smoothies, milkshakes,
or fruit juice to increase your calorie intake.
However, make sure to choose nutrient-dense
options rather than sugary drinks that can harm
your health. You can also add protein powder,
nut butter, or fruit to your smoothies to increase
the calorie and protein content.
Snack on Nutrient-Dense Foods: Snacking on
nutrient-dense foods can help increase your
calorie intake and provide your body with
essential nutrients. Choose snacks that are high
in protein and healthy fats, such as nuts, seeds,
and nut butter, as well as fruits, vegetables, and
whole grains. You can also try making your own
high-calorie snacks, such as energy balls or
protein bars, using ingredients like oats, nuts,
and dried fruits. Snacking in between meals can
help you meet your daily calorie needs and
promote weight gain, but be sure to keep portion
sizes in check to avoid overeating.
Calories & macro
tracking apps
Consider using one of these three apps to track
your calorie and macro intake as they are all very
helpful:
MyFitnessPal: MyFitnessPal is a popular
calorie and macro tracking app that has a
database of over 11 million foods. It allows
users to set their daily goals for calories and
macronutrients (protein, carbs, and fat) and
track their intake throughout the day. It also
includes a barcode scanner and allows users
to connect with friends and share progress.
Lose It!: Lose It! is another popular calorie
and macro tracking app that allows users to
track their food intake and exercise, set
goals, and connect with friends. It has a large
database of foods and allows users to scan
barcodes to easily input their meals. It also
includes a feature called "Snap It," which
allows users to take a photo of their food to
log it in the app.
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Fitbit: Fitbit is a comprehensive health and
fitness app that tracks steps, exercise, sleep,
and calorie intake. It includes a food tracker
that allows users to log meals, set goals, and
track macros. It also integrates with Fitbit
wearable devices to track activity and sync
data.
As for my personal experience, MyFitnessPal has
been my go-to app for tracking calories and
macros for years. I find it to be incredibly userfriendly, and the extensive food database makes
it easy to log meals and snacks, even when I'm
eating out or trying new recipes. I especially rely
on it during cutting phases, as it helps me stay
on track with my nutrition goals.
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Fasting
Fasting is a practice where you go without food
for a certain period of time. There are many
different types of fasting, including:
Intermittent fasting: where you alternate
between periods of eating and fasting,
typically on a daily basis.
Extended fasting: where you go without food
for longer periods, typically 24-48 hours.
There are several potential benefits of fasting for
weight loss and focus, including:
Caloric Restriction: Fasting can lead to caloric
restriction, which is a well-established
method for weight loss. By consuming fewer
calories, your body may start to burn stored
fat for energy, resulting in weight loss over
time.
Improved Insulin Sensitivity: Fasting may
improve insulin sensitivity, which can help
regulate blood sugar levels and reduce the
risk of type 2 diabetes. This can also lead to13
Reduced Inflammation: Fasting may help
reduce inflammation in the body, which has
been linked to various chronic diseases,
including obesity. By reducing
inflammation, fasting may promote weight
loss and improve overall health.
Increased Metabolic Rate: Fasting may
increase metabolic rate, which can help
burn more calories and promote weight
loss. This can also lead to improved focus
and mental clarity.
Reduced Cravings: Fasting may help reduce
cravings for unhealthy foods, such as
processed snacks and sugary drinks. This
can help promote healthier eating habits
and contribute to weight loss over time.
It is important to note that fasting may not be
appropriate for everyone, especially those with
certain medical conditions or who are pregnant
or breastfeeding.
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Fasting strategies for
fat loss
16/8 Method:
The 16/8 method involves fasting for 16
hours and restricting your eating to an 8hour window. For example, you may eat
all of your meals between 12 pm and 8
pm and fast for the remaining 16 hours.
During the fasting period, you may
consume non-caloric beverages such as
water, coffee, or tea. This method is also
known as time-restricted feeding.
5:2 Diet
The 5:2 diet involves restricting your
calorie intake to 500-600 calories per
day for two non-consecutive days per
week, while eating normally for the
remaining five days. On the fasting days,
it is important to focus on nutrient-dense
foods such as vegetables, lean proteins,
and healthy fats.
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Alternate-Day Fasting
Alternate-day fasting involves fasting
every other day and eating normally on
the non-fasting days. On the fasting days,
it is important to consume enough fluids
to stay hydrated, and to focus on
nutrient-dense foods such as vegetables,
lean proteins, and healthy fats on the
non-fasting days.
It is important to note that fasting is not a magic
solution for fat loss and should be done in a safe
and sustainable way.
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Conclusion
When it comes to diet and fitness, calories and
macronutrients are key concepts. Your health
and fitness goals can be met if you comprehend
these concepts and know how to quantify them.
Fasting can also be a successful tactic, but it's
important to keep in mind that it's not a
guaranteed way to lose weight. As a result,
incorporate it into a balanced diet. Lastly, these
eating strategies can help you reach your
objectives whether your aim is weight gain or
fat loss.
I appreciate everyone who took
the time to read this book to
learn more about the role that
calories, macronutrients & fasting
play in fitness. Always keep in
mind that you either level up or
remain the same.
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