HOW TO COMPUTE

YOUR CALORIES

PREFERRED BY: JOYCE M. TEOXON

Unveiling the magic of nutrients
Imagine your body as a high-tech
machine, and nutrients are the secret
ingredients that make it perform at its
best.

It’s important to have the knowledge

to fuel our body with the right stuff.
Meet the big three!
Macronutrients are the superheroes of
nutrition, and there are three superstars that
help us be healthy and function well.
1. CARBOHYDRATES
2. PROTEINS
3. FATS
Carbohydrates
Carbohydrates, or carbs, found in foods like whole grains
and fruits, are your instant energy boosters.

It’s important to know the type of carbohydrate you

choose to eat as some are healthier than others.

For example, healthy, whole grains such as whole wheat

bread, rye, barley and quinoa are better choices than
highly-refined white bread or French fries.
 Proteins - Builders and Repair Crew
Proteins, like those in chicken, eggs and beans, act as the
builders and repair crew, ensuring your muscles and
tissues stay strong.
Proteins are made up of chemical 'building blocks' called
amino acids. Your body uses amino acids to build and
repair muscles and bones and to make hormones and
enzymes. They can also be used as an energy source.
Fats - Energy Reservoir
Not all fats are created equal, with some contributing
to health problems like heart disease and diabetes.
Luckily, not all fats are bad.

Healthy fats, found in avocados and nuts, act as your

body’s energy reservoir, providing backup energy and
supporting vital functions, such as helping your body
absorb vitamins from foods.
HOW TO USE
BMR
TDEE
GOOGLE
CALORIE NOTEBOOK
Getting your BMR or
Basal Metabolic Rate
BMR or Basal Metabolic Rate is the number of calories
required to keep your body function, while you're not
doing any physical activity or at rest. Examples are
walking, sleeping,talking and breathing. So this is what
you need for you to sustain your daily function or life.

you can refer to this link or click the photo

https://www.calculator.net/bmr-calculator.html
Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Getting your BMR
 TDEE
TDEE or Total Daily Energy Expenditure is an
estimation of how many calories you burn per
day when you’ve incorporated exercise. If you
will be eating less than 500 per day for your
maintenance caloric intake that’s what you call
calorie deficit. Because eating in a caloric
maintenance will not easily help you on your
losing weight journey.
Go to : https://tdeecalculator.net/
CLICK THIS FOR LINK

Input your details

Look for your maintaining calories

INSERT PIC
Input your details

CLICK THE “calculate”

TDEE
Now that you have your
TDEE, you will set it up
now according to your
fitness goal
IF YOU ARE CUTTING/ LOSING FAT PHASE:

DEDUCT 300- 500 CALORIES

FROM YOUR MAINTAINING CALORIES

MAINTAINING CALORIES
300 TO 500
DAILY CALORIES

EXAMPLE:
IF YOUR MAINTAINING CALORIES IS 1,578,
YOUR DAILY CALORIES MUST BE 1,278 OR 1,078.
IF YOU ARE BULKING/ GAINING MUSCLE PHASE:

ADD 300- 500 CALORIES

FROM YOUR MAINTAINING CALORIES

MAINTAINING CALORIES
300-500
DAILY CALORIES

EXAMPLE:
If your maintaining calories is 1,578
your daily calories must be 1,878 or 2,078.
CALORIES
This is how much energy (calories) each
macronutrient provide:
1 gram of protein contains = 4 calories or kcal
1 gram of carbs contains = 4 calories or kcal
1 gram of fat contains = 9 calories or kcal
Example: EGG SANDWICH
+ +
Egg Mayo
Protein: 6g x 4 calories/g = 24 calories Bread Fat: 10g x 9 = 90 calories
Fat: 5g x 9 calories/g = 45 calories protein: 8g x 4 =32 calories
Total Calories= 69 calories carbs: 28g x 4 =112 calories
fat: 4g x 9 =36 calories
Total Calories= 180 calories

69kcal + 180kcal + 90kcal = 339kcal

CALORIE LOG
EXAMPLE CALORIE LOG
Thank You
Get In Touch
With me

+63 915 938 9858

joycefitnessph@gmail.com

@coachjoyce

@coachjoyce