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Writer's pictureMelanie Briony

Get Started with Calories and Macros: A Beginner's Guide

Getting Started with Calories and Macros

If you're new to the world of nutrition and fitness, getting started with calories and macros (macronutrients) can be a fundamental step towards achieving your health goals. Here’s a quick beginner's guide to help you get started.


What Are Calories?

Calories are units of energy that fuel our bodies. We consume calories through the food we eat, and we burn them through physical activity and basic bodily functions. Balancing the calories you consume with the calories you burn is key to maintaining, losing, or gaining weight.


Caloric Needs

  • Everyone's caloric needs are different. They depend on factors such as age, sex, weight, height, and activity level. You can use online calculators or apps to estimate your daily caloric needs.

A white plate containing fruits, vegetables and meat arranged in an orderly pattern.

Understanding Macros

Macros, short for macronutrients, are the three main types of nutrients that provide energy: carbohydrates, proteins, and fats. Each plays a unique role in your body.

Carbohydrates

  • The body's primary energy source. Found in foods like grains, fruits, vegetables, and legumes. Carbs have 4 calories per gram.

Protein

  • Essential for building and repairing tissues. Found in larger amounts in meat, dairy, beans, and nuts, but also present in fruits and vegetables in smaller amounts. Proteins also have 4 calories per gram.

Fats

  • Necessary for hormone production and nutrient absorption. Found in oils, butter, avocados, and nuts. Also found in animal protein sources. Fats have 9 calories per gram.

How to Calculate Your Macros

  1. Determine Your Caloric Intake: Use an online calculator to find your daily caloric needs based on your goals.

  2. Set Your Macro Ratios: A common starting point is the 40/30/30 rule: 40% of your calories from carbs, 30% from protein, and 30% from fat. Adjust based on your specific goals and preferences. 


Tracking Your Intake

Tracking your food intake can help ensure you meet your macro goals. There are many apps available that can make this process easy and efficient. Simply log what you eat, and the app will break down the calories and macros for you. Remember that tracking food intake in this way can be triggering to some individuals so it’s not suitable for everyone. There are other ways to manage food intake including visualising portion sizes or using methods like the The Zimbabwe Hand Jive. Work out which tracking style suits you are your goals and reach out for help if you need more guidance.


Tips for Success

  • Plan Your Meals: Planning meals ahead of time can ensure greater success. Most individuals eat the same foods over and over which can make planning easier. 

  • Stay Flexible: Don’t stress over hitting your exact macro targets every day. Focus on consistent progress.

  • Listen to Your Body: Adjust your macro ratios if you feel low on energy or if your progress stalls.

Keep it simple

Getting started with calories and macros doesn't have to be complicated. By understanding your caloric needs and learning how to balance your macronutrient intake, you can make informed decisions that support your health and fitness goals. Remember, consistency is key, and small, sustainable changes lead to long-term success. Remember that calorie counting is not an exact science and there are other factors that influence whether you lose or gain weight. I have written and e-book called: Resilient 40+: Thriving in Menopause with 5 Essential Tools. Grab yourself a copy by leaving your details HERE or send me a message.

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