What is calories? How to make your own diet meal plan.

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What is calories?

Calories (also known as calories) are a unit of energy. The human body fills up food and turns it into calories (energy) to sustain life and perform all activities. As the body burns more than it takes in, it starts using calories from other sources such as fat or muscle. For those of you who are reading this article, make yourself a habit of regularly reading the nutritional profile of foods. This will help you better understand nutrition and health.

Calories, calo or kcal?

Have you ever heard of one person say calo, the other saying calories but look at the product with the word “kcal”?

  • Definition of calorie (cal): The amount of heat needed to increase the temperature of 1 gram of water by 1 degree Celsius.
  • Definition of kilocalories (kcal): The amount of heat required to increase the temperature of 1 kg of water by 1 degree Celsius.

But in nutrition, if you see the energy content on the product  is 500 calories or 500 kcal or 500 calories, it is the same.

Calories in food

Different foods provide different energy levels. Protein and carbohydrates provide only about half the calories per gram compared to fat.

  • 1 g carbs = 4 calo
  • 1g protein = 4 calo
  • 1g fat = 9 calo

Create your own Meal plan for diet.

To create your own menu, you first need to define your TDEE (TDEE is your ‘total daily energy expenditure’).

This is the amount of energy, i.e. calories, your body burns every day performing its bodily functions and also physical movement like daily activities and exercise.)

Then, depending on your exercise goals to gain or lose weight, you will adjust your calorie target. After you have your calorie target, you need to determine the amount protein – fat – carb.

You can calculate TDEE,  Macro to set up your own meal plan here: Tính calo online

How much protein, fat, carb do you need?

Adequate consumption of dietary protein is critical for the maintenance of optimal health during normal growth and aging.

The potential muscle-related benefits achieved by consuming higher-protein diets have become increasingly clear.

Sufficient protein (1.6–2.2 g/kg/day) should be consumed with optimal amounts 0.40–0.55 g/kg per meal and distributed evenly throughout the day (3–6 meals) including within 1–2 hours pre- and post-training.

Fat should be consumed in moderate amounts (0.5–1.5 g/kg/day).  The rest, of course, are carbs

The “Good Food vs “Bad Food”

This is something that is very prevalent throughout the entire fitness community as a whole. Many people advocate it and have done. However, despite the fact that you can achieve success with this approach I don’t see it as a long-term solution and I think that it can lead to developing unhealthy relationships with food. We shouldn’t have to maintain borderline eating disorders just to keep a lean physique.

What this means is that we want to adopt an approach of including “healthy” foods that have a high micronutrient density and other desirable qualities (like a high fiber content), versus excluding foods that might not have these qualities. (just know that these are the vitamins and minerals that your body requires.)