You Don't Have To Count Macros (Solution Inside)

online calisthenics Jul 29, 2022

Wether your goal is losing fat or building muscle, learning and understanding what you eat is the simplest, easiest and best way to get long term results.

The overall goal is to be in a calorie deficit for fat loss or calorie surplus to build muscle. You can also be in a calorie maintenance to maintain your current stats.

We ALL know when we eat too much or too little.

We just don't stop eating too much, while KNOWINGLY doing so!

Here is an easy method to estimate your daily calorie intake and see where you are compared to what you actually spend in a day.

1. Know how to differentiate macros and calories

There are 3 types of macro nutrients: proteins, carbohydrates and fats.

Some macros contain a different amount of calories:

  • Proteins: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fats: 9 calories per gram

Here is an ideal average split that you can use for your meal reference:

  • 30% Proteins: they are the building blocks
  • 20% Fats: they are essential to vital functions
  • 50% Carbs: they are an essential source of fuel 

2. Learn to estimate calories in a meal

Here the average meal calorie amounts:

  • Protein: 1 chicken breast ~150 grams x 4 = 600 Calories
    • You can apply that to a steak or salmon filet too.
  • Carbohydrates: 1 sweet potato ~ 130 grams x 4 = 600 Calories
    • That also goes for a normal potato, or a large 1/2 cup rice.
  • Fats: 1 table spoon of olive oil  ~ 15 grams x 9 = 135 Calories
    • Goes for butter and other oils. Only use grass fed butter, olive oil, coconut oil or avocado oil!
  • Greens and most vegetables
    • Can be counted as "0" calories. Simply don't over eat sweet veggies like tomatoes, carrots, beets, and corn. Stay away from corn!

This takes this average meal to 1335 calories.

If you eat that 3 times: 3 x 1335 = 4005 calories ~ 4K Calories per day

This would be a high level athlete regimen.

3. Gauge what you need in a day

You'll spend a maximum of 20% of your total daily calories to sustain your workout. The 80% remaining goes to your daily and vital physiological functions.

There is NO way to hack this process.

However this depends on your age, size, height, lifestyle, overall health, and activity level, here is an idea of what you roughly consume/need in a day:

  • Active women: 2.5K calories per day
  • Non-active women: 2K calories per day
  • Active male: 3K calories per day
  • Non-active male: 2.5K calories per day

4. Gauge what you consume in a day

  • Your average workout may burn 500 to 1000 calories if you train hard.
  • The average person burns around 1800 calories a day doing absolutely nothing.
  • That means you can burn up to 2800 calories per day, on a maintenance workout day.
  • Intense/high performance training could take that number up to 3-4K calories per day.

5. Create intuitive habits

Now compare what you actually eat and spend every day, and adjust as needed.

Read the labels on every packaging, try to gauge what is in your plate at the restaurant, and make smart decisions based on that.

It won't be perfect right away, but working in that direction and making adjustments will make it right and intuitive eventually.

Click here to get my FREE 1 Day Meal Planner to start building great habits!



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