BASICS OF NUTRITION

What Are Calories?

Imagine your body as a smartphone. Just like your phone needs a battery to function, your body needs
energy to do everything from thinking to moving. The energy that powers your body comes from
calories, which you get from the food you eat.

(Charger provides energy to the phone) (Food provides energy to the body)

When you eat, it’s like charging your phone. Different foods provide different amounts of energy, just like
different chargers can fill up your phone's battery at different speeds. Your body stores this energy and
uses it throughout the day, whether you're running around or just sitting still, just like how your phone
uses battery power for everything from playing games to just keeping the screen on.

But here’s something important: If you eat more calories than your body needs—like charging your
phone beyond 100%—your body stores the extra energy for later use. However, instead of saving it in a
convenient place, your body stores this extra energy as fat, which can lead to weight gain if it happens
too often.

So, just like you wouldn’t want to overcharge your phone or let the battery drain completely, it’s
important to balance the calories you eat with the energy you use to keep your body in good shape.

Now, what exactly our foods have which provides us energy?

They are macronutrients – Protein, fats and carbohydrates.

What Are Proteins, Fats, and Carbs?

Now let’s dive a bit deeper into the roles of proteins, fats, and carbs, and how they’re vital not just for
energy but also for other critical functions in your body, much like how different features and
components of a smartphone are essential for its overall performance.

1. Proteins: The Maintenance Crew and Signal Boosters

Proteins are like the maintenance apps on your phone that keep everything running smoothly, but they
also act like the signal boosters that ensure your phone communicates well with the network. Proteins
are crucial for building and repairing your body’s tissues, like muscles, skin, and hair. But they also play a
vital role in creating hormones and enzymes, which are like the messengers and workers that keep your
body’s systems in sync.

• Energy Content: For every gram of protein you eat, your body gets about 4 calories of energy.
So, if you eat a piece of tofu with 15 grams of protein, your body gets 60 calories.

• Importance: Proteins help produce hormones, which are chemical messengers that regulate
various functions in your body, like growth, metabolism, and mood. Just like how your phone’s
software updates keep it running efficiently, hormones ensure that everything in your body stays
balanced and functioning properly. Proteins also support brain health by providing the building
blocks for neurotransmitters, which are the chemicals that help your brain cells communicate.
Without enough protein, your mood, energy levels, and cognitive function could suffer, much
like a phone with poor signal quality.

2. Fats: The High-Capacity Storage and Core Function Enhancers

Fats are like the large storage capacity on your phone, where you keep vital data and apps, but they also
act as enhancers for your phone’s core functions. They’re essential for long-term energy storage, but
they also play a crucial role in maintaining your body’s overall health, particularly in hormone production
and brain function.

• Energy Content: Each gram of fat provides about 9 calories, more than double the energy from
proteins or carbs. If you eat a handful of nuts with 10 grams of fat, you get 90 calories.

• Importance: Fats are key to hormone production, especially hormones like estrogen,
testosterone, and cortisol, which regulate everything from stress responses to reproductive
health. Think of fats as the apps that optimize your phone’s performance, making sure
everything runs smoothly. Fats also protect your brain by forming a significant part of the brain’s
structure, particularly in the form of omega-3 and omega-6 fatty acids. These fats help keep your
brain sharp, support cognitive function, and protect against mental decline, much like how a
strong processor ensures your phone runs quickly and efficiently.

3. Carbohydrates (Carbs): The Main Operating System and Quick Access Memory

Carbs are like the main operating system on your phone, powering almost everything you do, but they
also function like quick access memory (RAM) that keeps everything running smoothly. They’re your
body’s primary source of

energy, fueling your muscles and brain for both short bursts of activity and sustained effort.

• Energy Content: Each gram of carbs provides about 4 calories, the same as proteins. If you eat a
bowl of pasta with 50 grams of carbs, your body gets 200 calories.

• Importance: Carbs are your body’s preferred energy source, especially for your brain. Just as
your phone’s OS keeps all apps and processes running smoothly, carbs ensure that your brain has
the energy it needs to focus, learn, and process information. They also provide quick energy for
your muscles during physical activity, much like how your phone’s RAM allows you to switch
between apps quickly and efficiently. Without enough carbs, your brain and muscles can feel
sluggish, similar to how a phone with low memory struggles to perform multiple tasks at once.
Bringing It All Together

So, think of calories as the energy your body needs to keep going, and proteins, fats, and carbs as the
different types of fuels that power your body’s “battery” and essential systems. Proteins build and repair
your body while supporting critical hormone and brain functions, fats store energy and enhance
hormone production and brain health, and carbs provide the quick and sustained energy your body and
brain need to function at their best. Just like maintaining your smartphone’s battery and system
performance, balancing these nutrients is key to keeping your body healthy, strong, and ready for
anything.

How to find, how much calories you need to consume?

What Are Maintenance Calories?

Maintenance calories are the number of calories you need to consume each day to maintain your
current body weight. Think of it as the balance point where the energy you get from food equals the
energy your body uses to perform all its functions, from basic activities like breathing and circulation to
more intense physical activities.

Understanding the Concept:

• Energy Balance: Your body is like a smartphone. Just as your phone needs a certain amount of
battery to run its apps, your body needs a certain amount of energy (calories) to function. If you
consume exactly the amount of energy you use, your "battery" stays at the same level—this is
your maintenance level.

• Calories In vs. Calories Out: If you eat more calories than you burn, the excess is stored as fat,
leading to weight gain. Conversely, if you consume fewer calories than you burn, your body uses
stored energy (fat) to make up the difference, leading to weight loss. Maintenance calories are
the point where these two sides—calories in and calories out—are balanced.

Why Are Maintenance Calories Important?

Understanding your maintenance calories is crucial because it serves as a baseline for any changes you
want to make in your body weight or composition. Whether your goal is to lose weight, gain muscle, or
maintain your current physique, knowing how many calories you need to maintain your weight helps you
plan your diet and exercise routine effectively.

• For Weight Loss: To lose weight, you need to consume fewer calories than your maintenance
level, creating a calorie deficit.

• For Muscle Gain: To build muscle, you may need to eat slightly more than your maintenance
level, especially if you're engaging in strength training, to provide the extra energy needed for
muscle growth.

• For Maintenance: If you're happy with your current weight and fitness level, consuming your
maintenance calories helps you stay where you are without gaining or losing weight.
How to find maintenance calories?
1. Maintenance Calories Formula

To estimate your maintenance calories, you can use the following formula:

Maintenance Calories = 22 kcals × Body Weight in kg × Activity Multiplier

2. Understanding the Activity Multiplier

The activity multiplier adjusts your calorie needs based on your daily activity level, especially when
weight lifting is part of your routine. Here's the adjusted breakdown:

• Sedentary plus 3-6 days of weight lifting (Activity Multiplier: 1.3 - 1.6)

o Description: Little to no exercise outside of 3-6 days of weight lifting. Mostly desk-bound
work.

o Example: Office workers who do weight lifting regularly but have minimal activity
otherwise.

• Lightly Active plus 3-6 days of weight lifting (Activity Multiplier: 1.5 - 1.8)

o Description: Light daily activity plus 3-6 days of weight lifting.

o Example: Individuals who engage in light physical activities like walking or cycling in
addition to weight lifting.

• Active plus 3-6 days of weight lifting (Activity Multiplier: 1.7 - 2.0)

o Description: Moderately active lifestyle plus 3-6 days of weight lifting.

o Example: People who perform moderate physical activities (like brisk walking or light
sports) along with regular weight lifting.

• Very Active plus 3-6 days of weight lifting (Activity Multiplier: 1.9 - 2.2)

o Description: Highly active lifestyle combined with 3-6 days of weight lifting.

o Example: Individuals with physically demanding jobs or rigorous physical activities, in

addition to weight lifting.
Example Calculation:

• If someone weighs 92 kg:

o BMR: 92 kg × 22 kcals = 2024 kcals

o Total Maintenance Calories (for sedentary to very active lifestyle): 2024 kcals × 1.3 - 1.6
= 2630 - 3240 kcals

Now this 2630-3240 kcals is just an estimation, Its not the ideal number, for that we need to do multiple
more things.

1. Track Your Food Intake:

Tracking your food intake helps in two key ways: it ensures you measure foods accurately and reveals
your real-life maintenance calories. Record everything you eat and drink for at least 2-3 weeks.

2. Implement Tracking:
Suppose your estimated maintenance calories are approx. 2600 kcals. For comparison, consume 2000
kcals per day during this period. This will help you see how your body responds to a lower calorie intake.

3. Analyze Results:
After a week, check how much weight you’ve lost with the 2000 kcal intake. If you’re losing weight, it
suggests your actual maintenance calories are higher than 2000 but less than 2600. Adjust your intake
based on these findings, and if you didn’t lost any weight even after consuming 2000 kcals, it means the
estimated value which was around 2600 is probably wrong.

4. Hit and try

This trial-and-error method will help you determine your maintenance calories more precisely. By testing
different calorie intakes and monitoring your weight changes, you can refine your estimate to better
match your actual needs.

Should You Focus on Gaining Muscle or Losing Fat?

This common question isn't as straightforward as it might seem. Here's a simplified approach to help you
decide:

1. Assess Your Starting Point:

• New to Training: If you're new to weight training, focus on getting stronger/ strength
development, better exercise form, coordination, endurance and building muscle first. Beginners
often see muscle gains even if they start with a higher body fat percentage. As you progress,
your body composition will improve from just lifting weights.

• Already Training: If you’ve been lifting weights for a while, the decision depends more on your
current body fat levels:

o High Body Fat: If your body fat is relatively high, consider a cutting phase to reduce fat.
This will help you see the muscle you've built and improve overall health.
 o Low to Moderate Body Fat: If your body fat is already low or moderate, you might
benefit more from a muscle-building phase. This will help you gain muscle without
adding too much extra fat.

2. Understand the Balance:

• Gaining Phase: Aim to gain muscle by eating a bit more than your maintenance calories.
However, don't go overboard; a slight surplus is enough. Monitor your progress and adjust as
needed.

• Cutting Phase: When you're ready to cut, reduce your calorie intake slightly below maintenance.
This helps to lose fat while preserving muscle.

3. Practical Guidelines:

• For Muscle Gain: Start a gaining phase if you have around 15% body fat (men) or 23% body fat
(women) or less. Allow your body fat to increase slightly during this phase, then consider a brief
cut to manage excess fat.

• For Fat Loss: If your body fat is higher, begin with a cutting phase. Once you’re closer to your
desired body fat level, shift to a muscle-building phase.

4. The Big Picture:

• It’s important to note that you don’t need to be extremely lean to gain muscle effectively.
Balance your focus based on your goals and progress. The key is to adjust as needed and ensure
that you spend a reasonable amount of time in each phase.

Understanding Fat Loss and Muscle Gain

Fat Loss:

• Think of your body like a smartphone. Your Total Daily Energy Expenditure (TDEE) is the battery
power you need each day. (BMR (Basal Metabolic Rate): Think of your body like a smartphone that
needs a certain amount of battery to keep running, even when it's not being used. BMR is like the battery
power your phone needs just to stay on – to maintain basic functions like breathing and keeping your heart
beating. TDEE (Total Daily Energy Expenditure): Now, imagine using your smartphone throughout the day
– checking social media, playing games, and making calls. This is similar to how your body needs extra
energy for all your activities. TDEE is the total battery life your phone needs for a whole day, including the
power it uses when idle (BMR) and the extra power needed when you're actively using it (physical
activities).

• If you use more battery (calories) than you charge it with (eat), your phone will draw from its
saved power (fat) to keep running, resulting in fat loss.

• To Lose Fat: Use more calories than you consume.

Muscle Gain:

• For muscle gain, think of adding more battery power (calories) to your phone than it uses daily.
 • Activities like weight training signal your body to use this extra power (calories) to build muscle.

• To Gain Muscle: Eat more calories, especially from protein-rich foods, to support muscle growth.

How Much Protein Do You Need?

1. Increased Protein Intake: Helps preserve muscle while losing fat.

2. General Recommendation: 1.2 to 2.2 grams of protein per kilogram of body weight.

o Example: For a 70 kg person, aim for 84 to 154 grams of protein daily.

3. Exercise Intensity: Higher protein intake benefits those with intense weight training.

4. Quality of Protein: Focus on high-quality sources like lean meats, fish, poultry, eggs, dairy,
beans, lentils, tofu, and tempeh. These provide essential amino acids for muscle repair and
growth.

How Many Carbs and Fats Do You Need?

Carbohydrates:

1. General Recommendation: Carbs should make up 45% to 65% of your total daily calories. For a
2,000-calorie diet, this is about 900 to 1,300 calories from carbs.

2. Types of Carbohydrates:

o Complex Carbs: Found in whole grains, fruits, vegetables, and beans. These are nutrient-
dense and high in fiber.

o Simple Carbs: Found in sugary foods and refined grains like white bread. Limit these.

o Added Sugars: Aim to keep added sugars below 10% of your total energy intake (about
50 grams or 12 teaspoons per day). For better health, try to reduce this to less than 5%

o (about 25 grams or 6 teaspoons).

Fats:

1. General Recommendation: Fats should make up 20% to 35% of your total daily calories. For a
2,000-calorie diet, this is about 400 to 700 calories from fats.

2. Types of Fats:

o Healthy Fats: Include monounsaturated and polyunsaturated fats found in nuts, seeds,
avocados, and fish. These are good for heart health.

o Limit Saturated and Trans Fats: Found in butter, cheese, red meat, and fried foods.
Consume less of these for better health.

Balancing Carbs and Fats:

 • Varies by Individual: Your ideal balance can vary based on your activity level. Active individuals
may need more carbs for energy.

• Consider Your Goals: Adjust your intake based on whether you’re focusing on weight loss or
managing specific health conditions.

How to Track Calories

1. Identify the Calorie Content of Foods:

• Packaged Foods: Look at the nutrition label for calories per serving. Be aware that eating more
than the serving size means consuming more calories. Note: For more detailed guidance on
reading nutrition labels and understanding food information, please refer to the book "How to
Eat Like ETF," which is available in the Recipe Book section. This resource provides
comprehensive insights into interpreting nutrition labels and making informed food choices.

• Fresh Foods or Homemade Meals: Use a calorie-counting guide or app to find the calories in
foods like "chicken breast" or "banana."

2. Measure Your Portions:

• Use Measuring Cups and Spoons: For foods like rice or oil, these tools help you measure
accurately.

• Weigh Your Food: A kitchen scale provides the most precise measurements, especially for meat
and vegetables.

3. Keep a Food Diary:

• Write It Down or Use an App: Record everything you eat and drink. Apps can simplify this by
tracking common foods and calculating total calories.

4. Be Consistent and Honest:

• Include Everything: Count snacks, drinks, and even small bites while cooking.

• Account for Cooking Methods: Cooking methods can alter calorie content. For example, frying
adds more calories than grilling.

5. Set Daily Calorie Goals:

• Determine Your Goal: Set a daily calorie target based on whether you want to lose, maintain, or
gain weight. Adjust based on your age, gender, weight, height, and activity level.

Example of Counting Calories for a Day

• Breakfast: 2 boiled eggs (140 calories) + 1 slice of whole wheat bread (70 calories) = 210 calories

• Lunch: Grilled chicken breast (165 calories) + mixed salad (about 100 calories with dressing) =
265 calories

• Snack: An apple (95 calories)

 • Dinner: 1 cup cooked rice (200 calories) + vegetable stir-fry (150 calories) = 350 calories

Total: 920 calories

Helpful apps :

HealthifyMe: Offers a comprehensive food database, calorie tracking, and personalized plans.

MyFitnessPal: Global app with a large database, including Indian foods, for tracking calories and
macronutrients.

How a diet plan looks like-

Here is the example – (click here)