Basics: Nutrition 101


Okay so this isn't exactly a 101 on nutrition, that would be far too much information. So if you're looking for a post about sodium, potassium and vitamin C this is not it… :)! This post is actually more based about using nutrition to control your weight, to either gain or lose fat and muscle and a few tips and tricks to use as well!


Here’s a few things we must learn first...

  • To lose fat you need to be in… a calorie deficit!
  • To gain muscle you need to be in… a calorie surplus!
  • To stay the same weight you need to be at… the maintenance amount of calories!


So a calorie deficit is where you are consuming LESS calories than your body uses so your body has to go into its fat stores, take some fat and convert it into energy to use to keep you alive!


A Surplus is the opposite of a deficit! You need to eat MORE calories than your body is using so that you are gaining a little bit of fat so your body has the nutrients it needs to grow!


Maintenance is in between both, it's where you are consuming just enough calories to fulfil your body's needs but not enough for it to be storing any as fat.

Working out the amount of Calories & Macros for you.

Finding out how much you need for a deficit, surplus or maintenance is a pretty easy process, and I don’t think there is much of a reason to go through the calculations, so I won’t. Instead I’m sure you know how to use google… If not here is a link to a macro calculator! ...right here!. Now comes the hardest part, Trial and Error!

  • You need to test the amount of calories that you got from the calculator with trial and error, so first decide on a set time each day or so to get a consistent result. E.G first thing in the morning after going to the toilet.
  • Now at the time you have decided, weigh yourself and record the weight for about a week.
  • If you are pretty much exactly the same weight this means you are at maintenance amount of calories. If you lost weight this means you are in a caloric deficit. Finally if you gained weight this means you are in a caloric surplus.
  • With your new found data you may or may not need to adjust your calories. As an average, if you lost or gained more than 1-2 lbs of weight you need to adjust your calories by increasing or decreasing the amount by 200-500 depending on your goals same goes for if you're gained or lost less than 1lbs as it will be painfully slow.


If you are gaining weight you should be aiming to weigh in, week to week, 0.5 lbs - 2 lbs more than the previous week. I personally would advise 0.5 - 1 lbs per week especially if you feel you put fat on easily.

If you are losing weight you should be aiming for 1 lbs - 3 lbs per week. 3 lbs is more for anyone who is extensively overweight. The more overweight you are the faster you can lose fat, the leaner you are, the slower you have to lose fat. I would recommend, on average, to be aiming for 2 lbs of fat loss per week.

If you are trying to stay at the same weight you should be looking to gain, 0 lbs and lose, 0 lbs every week!

I'm not losing fat, why?

You are probably not in a calorie deficit. Try lowering your calories by at least 500.

I'm not gaining weight, why?

You are probably not in a calorie surplus. Try increasing your calories by at least 500.


Macronutrients, or Macros for short, are what makes up calories! There are three main ones:

  • 1 gram of Carbohydrates, or Carbs, there is 4 calories.
  • 1 gram of Protein has 4 calories as well.
  • 1 gram of Fat has 9 calories.

You will find the more Carbs you give your body the more energetic you will feel. Protein is in charge of growth and repair within your body, so is pretty important when you workout and you actually tear, very slightly, your muscles when working out! Finally fat gives you all the other essentials your body needs to be fit and healthy!

Just very quickly, fats don’t make you fat!

A few things to keep in mind before I sign off...

  1. Drink plenty of water no matter what your goals are.
  2. Get plenty of sleep.
  3. Sometimes, your body needs rest.
  4. Aim to eat at least 1g of protein per pound of your body weight, if you are gaining weight, losing weight or just staying the same weight this rule still applies.
  5. Your weight will have daily and even weekly fluctuations do not worry, its normal.
  6. Make sure you get lots of fruit and veg in! Whilst this won’t affect your ability to lose or gain weight it will affect how you feel and is essential for your body.

Okay this is about summed up now! Keep coming back for more posts!

Please comment down below with any feedback or questions and don’t forget to share this with all your friends as it really helps me out.

Please like/ follow me on all social media as well!

- Will Mayger
Comment Bot Mr C Bot 25/12/2017
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