Counting calories is necessary for achieving any goal, whether losing weight, maintaining weight, or gaining muscle mass. To achieve any result, athletes need to count calories correctly! Knowing simple ways to calculate calories will be useful for athletes and trainers who care about their clients’ health. But how to teach them to do these calculations? First, you should explain the importance of this procedure.
See below for more information on teaching clients how to count calories. Our article covers every critical aspect step by step, which will help any trainer explain to their clients how and why to count calories.
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You can explain to the client that the main task of the calculations is to provide the body with the necessary amount of energy for the whole day. Thus, the trainer can first turn to physics and energy conservation law. It should be explained to a person that energy cannot come from anything. It is especially true for a client’s request to lose weight or gain muscle mass. We are dependent on energy from outside – these are calories from food. In the process of life, from lying on the couch in front of the TV to participating in an ultra-marathon, we spend this energy.
Then you can talk about banal mathematics. If the client ate 100 calories and spent only 75 while lying on the couch, then the difference (15 calories) will be stored in reserve as body fat. If we do the opposite, we will force the body to compensate accordingly for the shortage by partially spending the fat layers. You can also add to the above the following calorie counting tips:
After this, you can help the client understand the methods of calculating the energy value and how to determine the daily individual needs.
First of all, it is worth explaining that although calorie tracking may look laborious and tedious at first glance, it will soon become a habit and an integral part of the daily routine. Then, the trainer should tell that for this procedure, the client will need two main tools:
To finally form an understanding of the calories and nutrients tracking (proteins, fats, and carbohydrates), you need to explain its basic work principle and demonstrate how to search for the necessary information:
It is necessary to measure each calorie ingredient in food separately in its raw form and then summarize the obtained data to calculate a complex dish consisting of several components. We will discuss the latter method below.
As you know, the number of calories your body needs per day depends on your daily physical activity, weight, fasting, and age. Therefore, we recommend using the most popular calorie calculation formula:
9.99 x current weight (kg) + 6.25 x height (cm) – 4.92 x age – 161
You should explain to the client that this is only an average the norm indicator, provided that they remain completely calm throughout the day. Depending on the client’s physical activity, it is necessary to apply one of the following coefficients to the results obtained:
Finally, to start losing weight in diet, you should count the required minimum calories. Multiply the average rate by 0.8 – this is the desired figure. Now let’s look at the calorie counting tips.
The package will indicate the parameters we need. If they are not available, the client needs to look for information on the Internet. Nutritional info per 100 g of cottage cheese 1.8%:
Suppose your client needs to calculate a serving of 70 g. To do this, they need to multiply each of the available indicators by 0.7:
Do not forget to tell your clients that to measure calories in food, they must subtract the weight of the dishes they use when weighing products.
It is considered the most popular carbohydrate among athletes. The specifics of the calculation remain the same, as in the case of cottage cheese. The measured calories in food will be identical for any product.
Buckwheat must be weighed exclusively in dry form, i.e., before cooking or washing. For example, the diet has a portion of 80 g.:
It is planned to eat not 100 g, but only 80 g, so each indicator is multiplied by 0.8:
The client only needs to enter the amount of dry matter into the calorie count diet program or diary, and no matter how much water is added during cooking, how much liquid boils away, or what the product’s final weight will be.
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You’ve probably heard of the myth that stomach fat can be reduced with ab exercises, but that’s a lie. The main way to get rid of stomach fat is to count the calories so that you stay a little hungry correctly.
To easily calculate calories, you should add the number of calories per serving of all the foods you eat. Then plan your menu for breakfast, lunch, and dinner accordingly.
Water and diet beverages are known to have 0 calories. This information has been approved by Kimberly Lummus, MS, RD, Texas Dietetic Association media.
Yes, you should count fruit as calories. The fact is that they also have nutrients that saturate our bodies with energy.
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