There are plenty of nutrients and minerals in our diet. Nutrients are mainly classified into macro and micronutrients. A healthy diet is a balance of all these nutrients. But how do you check if you are consuming the right amount of all?
Gladly there are methods to measure your intake values. Here are few methods by which you can measure your calorie and macronutrient intake.
Counting your calorie intake
For calculating your calorie requirements, you need two of these:
1. REE or Resting Energy Expenditure is the number of calories that we burn while we are at rest.
2. TDEE or Total Daily Energy Expenditure is the number of calories you burn every day.
The formula to calculate calories are:
Men: Calorie/Day = 10*weight(kg) + 6.25*height(cm) – 5*age(y) + 5
Women: Calorie/Day = 10*weight(kg) + 6.25*height(cm) – 5*age(y) – 161
After the result, multiply it with the number against your level of activity.
Lightly active: 1.375
Moderately active: 1.55
Very active: 1.725
Extra active: 1.9
The end result is your TDEE or Total Daily Energy Expenditure.
Now, in order to achieve your desired goal, calories can be added or subtracted from TDEE. People who want to lose weight should deduct calories and people wanting to gain weight should do vice versa.
Determining Macronutrient Requirement
There are four major macronutrient in your diet i.e., Carbohydrates, Proteins, and Fats. These form the major amount of your diet; this explains why they are called macronutrients.
According to PubMed, the typical distribution range of macronutrients are:
Carbohydrates: 45-55% of calories
Proteins: 10-35% of calories
Fat: 20-35% of calories
However, these ranges might not fit your goals and needs. The amount can be reallocated according to your body type, food preferences, goals, and training.
For ex, a person who is pursuing a keto diet will have more proteins and fewer carbs. Similarly, a person with a weight gain motive will have fats and carbs slightly more than proteins.
Why do we need to track calories and macronutrients?
There are plenty of benefits if you keep track of your calorie and nutrients intake.
1. It helps to facilitate weight loss. Since you are keeping a track of what you eat, it helps you to change the quantities according to your weight loss strategy.
2. Tracking helps you to keep your goals in check. It is important while muscle building and gaining lean body mass.
3. It also improves diet quality. Foods like processed cans, sugar, and junk food are usually high in calories. Thus, they are kept away. Instead, nutrient-dense foods are consumed.