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Ultimate Diet Guide: Understanding Calories, Macros & Effective Strategies for Success

Embarking on a diet can often feel overwhelming due to the vast amount of information available—both good and bad. If you're approaching dietary changes for the first time, understanding a few key concepts can set the stage for success. This diet guide will explore essential dietary components and strategies that can help you achieve your health goals.

1. Understanding Yourself:

Before diving into any diet, it's crucial to assess who you are in terms of dietary habits. Consider your routine behaviors, how you talk to yourself, your dieting history, and common pitfalls like cravings or a sweet tooth. Self-awareness in these areas is your first step toward effective dietary changes.

2. Setting Clear Goals:

Identifying a clear, actionable goal is critical. Whether it's weight loss, muscle gain, or improving overall health, having a specific objective provides

direction and motivation. Establish what you want to achieve and outline a plan to get there.

3. Knowing Your Why:

Understanding why you want to change your diet is as crucial as knowing how. Your motivations can drive adherence even when enthusiasm wanes. Keep your reasons at the forefront to maintain focus on your dieting journey.

4. Macronutrients and Calories, your diet guide:

  • Calories: Comprehend that calories are the energy derived from proteins, carbs, and fats. Knowing how to calculate your daily caloric intake based on your goals is fundamental. For example, a typical day might include 400 calories from protein, 480 from carbohydrates, and 360 from fats, totaling 1240 calories.

  • Protein: Essential for more than just muscle building, protein aids in cell development, bone health, metabolism, and more. Depending on your goals, protein intake can vary significantly.

Protein is essential in our lives, every day.

Depending on your goal will influence how much protein you have. Ranges between 1.4g to even 3g per kilogram. This means if your 100kg you can have between 140 to 300g per day. This may also look like 30-40% of the dietary intake.

  • Carbohydrates: Often misunderstood, carbohydrates are vital for energy and hormone function. Choosing healthier sources like fruits, vegetables, and grains is key to optimizing intake.

Carbohydrates are not inherently bad; it is the quantity rather that can be damaging. Much like any macronutrient in this, or any venture we take in life, there is a line between not enough, enough and too much.

For most people carbohydrates will constitute the bulk of the diet ranging from 40-50% or 2-6g per kg.

  • Fats: Focus on consuming unsaturated fats (like those in olive oil and avocados) while moderating saturated fats and avoiding trans fats. Fats are high in energy but also satiating, helping you feel full longer.

A healthy recommendation of fat is between 25-40% of your total calorie intake. Keep in mind that fat is higher in calories per gram of fat. The benefit of fat is that it is highly satiating meaning it will fil you up!

5. Practical Strategies for Dieting:

Setting a goal is just the beginning; applying knowledge of calories and macros is essential.

For weight loss, create a calorie deficit; for weight gain, ensure a calorie surplus.

Regular tracking of body weight, measurements, or even photos can help monitor progress and adjust your diet as needed.

 If we take tracking body weight, I would propose you do this at least 4-5x per week to take an average of your weekly weight. From here we can assess how our dieting intervention is working, if we are gaining, maintaining or losing weight. This then allows us to make informed decisions regarding our diet as to if we need to change or remain the same.


At the end of the day, the success of a diet depends on how adherent you are. If you stick to your chosen diet one day out of the week, how successful do you think you will be?

Not very.

We must choose diets that are appropriate for our lifestyles, that we can envision sustaining long term and incorporating what we have learned so we may keep our desired bodily changes. Otherwise, what is the point?

Health is not a fixed point, rather it is a continuum, once we view it as such, we can start making habits, putting in place long term strategies to enable us the best change at a healthy lifestyle.

Understand yourself – who you are dictates what you will likely be successful with in terms of dieting. Then it is about building a diet that is sustainable around you!

If you're unsure how to apply these principles to your situation or need more personalized advice, don't hesitate to reach out for professional guidance.

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