How Much to Eat
Don’t let anyone try to convince you otherwise, it’s all about your Calorie balance! Needs vs. intake. Well, a quality whole-foods diet too.
Getting your Calories and Macros accurately dialed-in is the foundation for all positive health, and fitness outcomes. If you desire change, focus on it first, no compromises. Period.
This is great news, because with some proper assessment and calculations, it’s fairly easy, especially with some help, to figure out how much we should be eating.
The Four Steps
ASSESS -:- Your Body and Activity
Collect accurate information about your body, daily activity, and any underlying medical conditions. If you require assisstance, we at Point1 are experts at this and can assist you in your assessment using the “Get A Personalized Analysis” button below on this page.
CALCULATE -:- Your Calorie Target
Using the information collected in the assessment step, your Basal Metabolic Rate (BMR) needs to be determined, and then adjusted based upon your daily activity level. This new number is called your Active Metabolic Rate (AMR). This is specified in calories (kcals). You can request an analysis of this, by Point1, by using the “Get A Personalized Analysis” button below on this page. We will send you your estimated Calorie target, along with other helpful information, to the email provided in the process.
PLAN -:- Your Macros and Nutrition
Develop a macro nutrient and nutrition (eating) plan, within your calorie framework determined above. Learn what Macros are below on this page, if you do not already know. You can request an estimated plan of Macros, by Point1, by using the “Get A Personalized Analysis” button below on this page. We will send your estimated Calorie and Macro target, along with other helpful information, to the email provided in the process.
IMPLEMENT -:- for Improved Life & Health
Incorporate the plan into your daily life. Your health and life depend on it. This is where Point1 and our proven system shines. Click HERE to learn more about our 1:1 Coaching offerings.
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How much should you be eating?
Let us crunch some numbers for you.
It’s best not to pick some numbers out of thin air.
Learn the Three Macros
All of the calories we consume, denoted as kcals in the United States, fall into one of three categories: Protein, Carbs, and Fats.
PROTEIN |
IDEAL TARGET: For the best overall health, or part of an accelerated fat-loss plan, most people find 1 – 1.2 grams (g) per pound of total bodyweight, an ideal amount. Only in the case of chronic kidney disease (CKD), many will benefit from a much lower amount of protein intake. Protein is found in animal and plant foods. Proteins are complex molecules, which consist of amino acids joined together by peptide bonds. They are the building blocks of life. Animal-based proteins contain the most complete amino acid profiles, which are essential in the human body. SOURCES: Meat, Seafood, Eggs, Dairy/Cheese are a few. See the Point1 WHAT TO EAT list, for a comprehensive breakdown. Protein is four (4) Calories per gram (g). |
CARBS |
IDEAL TARGET: There is no required or essential amount of Carbohydrates (Carbs) clearly established in the human body. Although, they play a vital role in human life. It is important to stay away from highly-processed, and refined carbohydrates, in most cases, for optimal health and well-being. An abundance can be a leading cause of diabetes, and other metabolic disorders. Many people respond very differently to the overall amount of Carbs in their diet, based upon their metabolic condition. Carbohydrates consist of sugars, fibers and starches. They are the most widespread organic substances. They are quickly broken down and absorbed in the human body. SOURCES: Grains, Vegetables, Fruits are a few. See the Point1 WHAT TO EAT list, for a comprehensive breakdwon. Carbohydrates are four (4) Calories per gram (g) |
FAT |
IDEAL TARGET: There is no required or essential amount of Fats clearly established in the human body. They do play a vital role in structural and metabolic functions of the body. As well, Seed Oils are currently showing to be very toxic for a healthy body, and lifestyle. Fats are found in many animal and plant foods. Unfortunatley, along with all of this, a lot of saturated fats have been incorrectly vilified. A good amount of healthy fat consumption is essential to many bodily and health functions, including hormone production, to name one. Healthy fat consumption plays a vital role in human life. Current information shows an importance of keeping an Omega-6/Omega-3 balance, within reason. Fats are very calorie dense, over twice that of protein and carbs, gram for gram. Therefore, they can be very easlily consumed well beyond your calorie budget, when not paying attention to the amount of intake. Many people respond very differently to the overall amount of Fats in their diet, based upon their metabolic condition and lifestyle choices. SOURCES: Meat, Seafood, Eggs, Nuts/Seeds, Dairy/Cheese, Oils are a few. See the Point1 WHAT TO EAT list, for a comprehensive breakdown. Fat is nine (9) Calories per gram (g). |
Point1 recommends eating a whole-foods diet, for optimal health and nutrition.
Try sticking to only the items contained in the list below, which is based upon the Whole30® shopping list, unless you have dietary restrictions.
Be Smart.
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In the meantime, if you have any specific questions, please reach out to us below.
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