Macro’s, Calories & Weight Loss 101

Here are a few quick fun facts about calories and weight loss.

Macronutrients and their caloric equivalent:

  1. 1 gram of Protein = 4 calories
  2. 1 gram of Carbohydrates = 4 calories
  3. 1 gram of Fat = 9 calories

How many calories would you need to burn in order to lose 1 kilo?

7700 calories is equivalent to 1 kilo.

What would be considered healthy & sustainable weight loss?

Healthy sustainable weight loss is very dependent on the individual and how much weight they need to lose, however for the sake of simplicity we will say anywhere from 0.5 – 1kg per week.

How can I use this information and apply it to my own life?

Weight loss requires you to be in a caloric deficit. A caloric deficit means the amount of calories you consume must be less that the amount of calories you expend. Based on the above information you would need to be in a deficit of 3850 to 7700 calories per week to lose the above figures. This would average out to around 550-1100 calories per day.

The easiest way to do this is to eat a protein rich diet, high in fibre, fruits, vegetables & foods you enjoy that will allow for consistency 85% of the time. Drinks tons of water and move regularly. Lastly, sleep as much as you can without getting fired or divorced.

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