Shopping Cart

How to Build A Simple Calorie Diet

Calories can be a significant number of our lives these days. We even have apps to track calories as you go and It would not be surprising if in the near future you can scan your fork with your smartphone before it gets to your mouth like some kind of check out/barcode system at a supermarket. This is a basic DIY guide to nutrition and diet creation so if you have been training regularly for, have hit a plateau or want to take your performance and body composition to the next level, continue reading and you will learn:

What a calorie really is and how to effectively use calories to create and manage your diet or nutrition plan The diversity of energy density in relation to food types within a macronutrient group. How to choose the right foods to suit your goals. Where to start.

What is a calorie?

A Calorie (short for kilocalorie) is a unit of energy within the metric system, which can be applied to food as a measurement of energy that the food produces. We can also treat calories a limit for food consumption during a day (daily intake). A kilojoule is also a common internationally used unit relating specifically to food energy.

Each type of food produces a specific amount of energy, which will contribute to your overall daily caloric intake.

Calorie limit

Just as blank canvas would set the parameters of an artwork for an artist, the most convenient way to create a foundation for a diet is by using calories. To establish a baseline or maintenance level of calories, you can use simple online calculators such as this one: http://www.calculator.net/calorie-calculator.html

Calories and macronutrients

Now that you understand the role of calories, priority must be given to the actual food itself and in particular the quality and quantity of it.

The following amounts noted are considered the standard amount of calories for each macronutrient:

1g of protein = 4 calories 1g of carbohydrate = 4 calories 1g of fat = 9 calories

Please note that these amounts are generalised. To build on the foundation of your calorie limit, you can set the structure of your diet by applying percentages to each macronutrient group.

Diet structure

Based on a daily calorie limit of 2000 (example), the table below demonstrates a balanced structure with the percentage of calories allocated to each macronutrient type, the number of calories calculated and actual weight of each macronutrient in grams.

Macronutrient % of Calories Calorie Amount Macronutrient value
Protein 30% 600 150g approx
Carbohydrates 40% 800 200g approx
Fats 30% 600 66g approx

Using the table above to show how this translates to actual food quantity and volume, the chart below lists nutrient dense foods vs. processed foods all set to 200 calories. The food weight is significantly higher on the left compared to the right.

As you can see, nutrient dense food will allow you to consume more without exceeding your daily calorie limit. This allows for more variety and room for alterations or manipulations to your diet. Processed foods produce higher calories due to being highly refined, they also lack quality nutrients and typically contain high amounts of unhealthy fats, sugars, preservatives and possibly other harmful substances.

The aim should be to include mostly natural and nutrient dense foods in your diet.

To further demonstrate the importance of quality food and how the quantities effect your diet in terms of calories and food volume, here is an example of the difference in certain foods from within each macronutrient group.

Protein

Even foods that are considered ‘healthy’ within their macronutrient group can nutritionally vary significantly at the same weight on the scale. It is important to understand this when choosing the sources of food to fit within your diet.

Yes, you can still gain fat eating healthy food!

You can use this information when considering food volume, i.e. if you are reaching your daily calorie intake but want to eat more food without increasing your daily intake, by looking into substituting certain foods that produce a lower amount of calories to weight, you could increase the volume of food you are eating without raising the amount of calories you are consuming, whist still keeping it healthy of course!

Nutrition tip: Vegetables are the best option when looking to increase your food volume as they are nutrient dense and produce very low calories keeping you fuller for longer (as well as many other health benefits).

What’s next.

You may be thinking ‘How the hell do I figure all this out’, well, fortunately; there are many programs, software and apps available that can do this automatically for you.

Try using ‘myfitnesspal’. This program is very easy to use and they have a huge library of foods with accurate nutritional values. You can also set your calorie limit and macronutrient percentages within the app which will calculate the parameters for you automatically. You can create an account for free here: http://www.myfitnesspal.com

Whether your goal is fat loss, maintenance, lean muscle or weight gain, you can achieve this by simply altering your daily calorie limit accordingly. This is basically either increasing, maintaining or decreasing the amount of food consumed within a day but can be applied to a week/s in phases. By keeping a weekly record of your progress i.e. body weight, photos and girth measurements as well as your exercise or work out progress or PB’s, you will then have sufficient data to guide your progress nutritionally.

Top 5 Best Ways to Track Your Goals and Stay Mo...
Older post
Gym Etiquette 101: 6 Rules Every Trainer Should...
Newer post

Someone purchased

100% Whey Protein
8 minutes ago from Merrylands

Someone purchased

Shred System
8 minutes ago from Merrylands

Someone purchased

Clean Mass
8 minutes ago from Merrylands

Someone purchased

Absolute Mass
8 minutes ago from Merrylands

Someone purchased

Anabolic Night
8 minutes ago from Merrylands

Someone purchased

Super Whey
8 minutes ago from Merrylands

Someone purchased

Whey Isolates
8 minutes ago from Merrylands

Someone purchased

Super Shred
8 minutes ago from Merrylands

Someone purchased

SuperSize ULTRA
8 minutes ago from Merrylands

Someone purchased

Casein SR
8 minutes ago from Merrylands

Someone purchased

Twin Pack: 100% Whey Protein
8 minutes ago from Merrylands

Someone purchased

Twin Pack: Shred System
8 minutes ago from Merrylands

Someone purchased

Twin Pack: Clean Mass
8 minutes ago from Merrylands

Someone purchased

Twin Pack: Absolute MASS
8 minutes ago from Merrylands

Someone purchased

Twin Pack: Anabolic Night
8 minutes ago from Merrylands

Someone purchased

Twin Pack: SuperWhey
8 minutes ago from Merrylands

Someone purchased

Twin Pack: Whey Isolates
8 minutes ago from Merrylands

Someone purchased

Twin Pack: SuperShred
8 minutes ago from Merrylands

Someone purchased

Twin Pack: SuperSize ULTRA
8 minutes ago from Merrylands

Someone purchased

Twin Pack: Casein SR
8 minutes ago from Merrylands

Customer Service

Contact Us:

Contact Us:

1800 071 320

info@maxs.com.au

17 Ricdanic Dr, Bayswater VIC 3153, AUSTRALIA

Delivery:

Fast Australia-wide delivery. Free shipping on all orders over $99

PAYMENTS:

Visa, MasterCard, Maestro, American Express, PayPal, Afterpay

RETUN POLICY:

You can return any item purchased within 30 days of the delivery date

Back To Top
Do you like any template? Apply its settings to your store — just select the template you like and press the «Apply» button of the desirable one. Templates can be switched at any time.
Applying a new template overrides the settings. Press «Copy» and paste it into any text file to save your current settings.

Export

Import

Import

Want 10% Off Your First Oder?

Plus exclusive content, deals, the latest updates on MAX'S MuscleTV and lots more!