N101 7 Introduction To Quantified Nutrition

Introduction to
Quantified Nutrition
Content Table
 Importance of measuring food

 Precautions to take while measuring food
 Planning the diet
 Common Diet Myths
Importance of measuring the food
 Every person has different requirements

depending on the lifestyle
 The major reason why people are gaining

weight is because of more consumption
than they are expending
 It’s difficult to know how much calories you
burn in the day, but we can know how much
we are consuming fairly accurately
 Hence to see consistent progress and take
guess work out of the equation, its
important to quantify.
The images are copied from google, please update

Precautions to take while quantifying food
 Food should be measured raw

For example- 100 gms of raw rice can weigh different when cooked by different people.It’s because of
the water used and water evaporated while cooking.
 Don’t forget the oil used for cooking

Even a single tbsp of extra oil used can have a significant calorie in it as it is calorie dense food item.
 Fruits and vegetables have calories as well

Some have very less and some have comparatively more calories.
For example- Items like spinach and lettuce have very less calories when compared to the same
quantity of potato.
So add them in the plan.
Planning the diet
 Energy In -> Food intake

 Energy out is contributed by ->
 BMR
 TEF
 NEAT
 Activity
When Energy Intake is equal to Energy Expenditure,

Then the weight will be maintained.
How to find your maintenance?

Finding BMR and TDEE
 Basal metabolic rate (BMR) is defined as the rate at which your body uses energy when you are
resting in order to keep vital functions going.
 One of the way to BMR is by using original Harris Benedict equations such as below –
 TDEE or Total Daily Energy Expenditure is the

sum of BMR, activity related energy
consumption and finally the Thermic Effect of
Food (TEF).
 The activity related energy requirement is
factored by multiplying the BMR is by an
appropriate activity factor as shown in table -
Are Calculators Accurate?
 Calculators are to give a reference value and might now always be accurate.
 People with same weight, height and age will show exact same values but in actual they may vary.
 The calculated TDEE can be used as a benchmark to start the diet.
 Following the diet with calories= calculated TDEE for 7-10 days will give you an idea whether the actual
TDEE is greater or lesser than the actual TDEE.

Setting up the calorie as per the goal
 To maintain the weight

Calories in = TDEE
 To lose fat
Calories in < TDEE
 To gain Muscle
Calories in > TDEE
 Let’s assume somebody needs to lose fat and the TDEE is 2300 kcals
 We can start with calorie deficit of 300 kcals
 Total Caloric intake = (2300 – 300) kcals = 2000 kcals
Setting up the macros as per goal
 Total calories=2000 kcals

 Protein
 General requirement = 1.2 – 1.6 gms/kg of bodyweight(It was established in macronutrient chapter)
 Person’s weight = 83.33 kgs
 Total protein intake = (83.33 x 1.2)gm = 100 gms (99.99gms to be precise)
 Calories from protein = 100 x 4 = 400 kcals
 Total protein intake = 100 gms =400 kcals

 Total calories = 2000 kcals

Total Protein = 100 gms = 400 kcals
 Fats
 RDA of fat = 20-35 % of total calories(It was established in macronutrient chapter)
 20% of 2000 kcals = 400 kcals
 400 kcals of Fat would mean 400/9 = 44.44 gms
 Total Fat = 44.44 gm = 400 kcals

 Total calories = 2000 kcals

Total Fat = 44.44 gm = 400 kcals
 Carbohydrate
 RDA of carbohydrate(as per IOM ‘Institute of Medicine’) = 130 gms
We can have more to complete the rest of the caloric intake
 So let’s take 300 gms of carbohydrate = (300 x 4) kcals = 1200 kcals
 Total Carbohydrate = 300 gm = 1200 kcals

Diet Plan
 This is what our overall caloric value and macronutrient quantity looks like
Total calories = 2000 kcals
Total Fat = 44.44 gm = 400 kcals
Total Carbohydrate = 300 gm = 1200 kcals
 Any combination of macronutrient quantity can be taken as per person’s comfort

provided the minimum requirement of each macronutrient is completed.
 Now that you know the total calorie and macronutrient value you need to take,you
can start measuring the food and track their calories to match the target values.
Common Diet Myths
 Breakfast like a King, Dinner like a Begger

 Do not eat after 7pm
 Quit rice, wheat if you want to lose weight
 Fasted cardio will help you lose weight faster
 Sugar, oil needs to be removed completely to be fit
Learnings
 We understood what is quantified nutrition and its importance.

 We learned the precautions that needs to be taken while quantifying our food.
 We learned how to plan a diet by setting up the calories and figuring out the macronutrient quantity.
 We busted some of the common fitness myths.

N101 7 Introduction To Quantified Nutrition

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Introduction to

 Importance of measuring food

 Every person has different requirements

 The major reason why people are gaining

The images are copied from google, please update

 Food should be measured raw

 Don’t forget the oil used for cooking

 Fruits and vegetables have calories as well

 Energy In -> Food intake

When Energy Intake is equal to Energy Expenditure,

How to find your maintenance?

The images are copied from google, please update

 TDEE or Total Daily Energy Expenditure is the

The images are copied from google, please update

 To maintain the weight

 Total calories=2000 kcals

 Total protein intake = 100 gms =400 kcals

 Total calories = 2000 kcals

 Total Fat = 44.44 gm = 400 kcals

 Total calories = 2000 kcals

 Total Carbohydrate = 300 gm = 1200 kcals

 Any combination of macronutrient quantity can be taken as per person’s comfort

 Breakfast like a King, Dinner like a Begger

 We understood what is quantified nutrition and its importance.

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