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Have you ever looked at a nutrition label and felt like it was written in another language? I know I did. Seven years ago, calories were just abstract numbers to me—something I vaguely remembered from high school chemistry but never truly understood. Little did I know, this lack of understanding was the very thing holding me back from achieving my fitness goals.

My Struggle with Calories and Fitness

Back in high school, I sat through chemistry classes learning about calories as units of energy. I did the homework, memorized the facts for exams, but never once connected those numbers to my own body or health. Reading nutrition labels? That felt unnecessary. Counting calories? That sounded like something only athletes or celebrities did.

When I moved to the U.S. and started playing sports, coaches would tell us, "Don't drink soda!" I figured it was because of the sugar—so it must be "bad." But I never questioned why or sought to understand how it impacted my body. Nutrition education wasn't part of our curriculum, and honestly, I didn't think it mattered.

Fast forward a few years into my health and fitness journey. I was hitting the gym hard, lifting weights, and pushing myself physically. Yet, despite all my efforts, I wasn't seeing the muscle gains or performance improvements I hoped for. At 6'3" and 160 lbs, I was lean but lacked the strength and muscle mass I desired. It was frustrating, to say the least.

The "Aha" Moment That Changed Everything

One day, while watching a nutrition course I purchased in desperation, I stumbled upon the concepts of calorie deficit and calorie surplus. Wait a minute—you mean to tell me that to gain muscle, I need to eat more, not less? Mind blown.

I realized that all along, I had been unintentionally sabotaging my progress by not consuming enough calories. My body didn't have the fuel it needed to grow. This was a revelation.

One of my favorite quotes by Yuval Noah Harari perfectly encapsulates this turning point:

"The greatest scientific discovery was the discovery of ignorance. Once humans realized how little they knew about the world, they suddenly had a very good reason to seek new knowledge."

Acknowledging my ignorance was empowering. I dove headfirst into learning everything I could about nutrition and calories.

Understanding Calories: The Building Blocks of Energy

So, what are calories?

A calorie is a unit of energy. Specifically, it's the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. In the context of food and nutrition, calories represent the energy our bodies use to perform essential functions like breathing, circulating blood, and physical activities like lifting weights or running.

Calories and Macronutrients

Our food provides calories through three main macronutrients:

Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram

Understanding these values helps you calculate the total caloric content of your meals and make informed choices about what you eat.

Example: Calculating the Calories in a Meal

Let's say you're having a meal that includes:

Grilled Chicken Breast: 25 grams of protein
Brown Rice: 45 grams of carbohydrates
Avocado: 15 grams of fat

To calculate the total calories:

Protein Calories: 25 grams × 4 calories/gram = 100 calories
Carbohydrate Calories: 45 grams × 4 calories/gram = 180 calories
Fat Calories: 15 grams × 9 calories/gram = 135 calories

Total Calories = 100 + 180 + 135 = 415 calories

So, this meal provides a total of 415 calories.

We're about to do more math, but don't worry—there's an easier way. Hint: the Nutrivo app! 😊 Jump on our waiting list if you haven't yet.

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Calculating Your Daily Caloric Needs

Your daily caloric needs depend on several factors, including age, gender, weight, height, and activity level. We use the Mifflin-St Jeor equation for its accuracy in estimating BMR for most individuals.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

The Mifflin-St Jeor equation calculates your BMR—the number of calories your body needs at rest.

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Why Mifflin-St Jeor?

The Mifflin-St Jeor equation is considered more accurate for today's populations compared to older formulas like the Harris-Benedict equation. It accounts for modern lifestyles and body compositions.

Example:

Let's calculate the BMR for a 30-year-old male who is 180 cm tall and weighs 80 kg.

BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5
BMR = (800) + (1125) - (150) + 5
BMR = 1780 kcal/day

Individual Needs:

While the Mifflin-St Jeor equation is a good starting point, individual BMR can vary due to factors like genetics, hormonal balance, and muscle mass. Consulting a registered dietitian can provide a more personalized assessment tailored to your unique metabolic rate.

Step 2: Determine Your Total Daily Energy Expenditure (TDEE)

Multiply your BMR by an activity factor to estimate your total daily calorie needs.

Activity Factors:

Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise 1–3 days/week): BMR × 1.375
Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
Very active (hard exercise 6–7 days/week): BMR × 1.725
Extra active (very hard exercise, physical job): BMR × 1.9

Example Continued:

If moderately active:

TDEE = BMR × Activity Factor
TDEE = 1780 kcal/day × 1.55
TDEE = 2759 kcal/day

Step 3: Adjust for Your Goals

To gain muscle (calorie surplus): Add 250–500 kcal/day. For me, staying at a calorie surplus of 500 kcal/day has allowed me to be in a lean bulk—I didn't gain fat in the process. I'm active daily, and that was a good enough surplus to help me gain muscle while not gaining fat.
To lose weight (calorie deficit): Subtract 500 kcal/day. Any deficit can work; I just found 500 kcal/day to be sustainable for me.

Example for Muscle Gain:

Daily Caloric Intake = TDEE + Calorie Surplus
Daily Caloric Intake = 2759 kcal/day + 500 kcal/day
Daily Caloric Intake = 3259 kcal/day

Sustainability:

The example deficit/surplus may not be universally applicable. A 500 kcal/day adjustment might be too aggressive or too mild depending on individual factors like current body composition, metabolic health, and lifestyle. A qualified professional can help determine a safe and sustainable calorie intake for your specific goals.

My Transformation: From 160 lbs to 220 lbs

My transformation

Armed with this knowledge, I adjusted my diet to create a calorie surplus, focusing on nutrient-dense foods like lean meats, whole grains, and healthy fats.

Over time, the results were astounding. I went from 160 lbs to 220 lbs, significantly increasing my muscle mass while maintaining a low body fat percentage of 6%. I felt stronger, more energetic, and more confident than ever before.

Debunking Common Calorie Myths

Myth 1: All Calories Are Created Equal

Calories are not created equal when it comes to their impact on your body. For instance, 200 calories from grilled chicken are rich in protein, which is essential for muscle growth and repair. On the other hand, 200 calories from a donut are primarily composed of sugars and unhealthy fats, offering minimal nutritional benefits.

Consuming such empty calories can lead to a rapid spike in blood sugar levels, followed by a crash, which may leave you feeling tired and hungry soon after. Additionally, frequent consumption of high-sugar foods can contribute to long-term health issues such as obesity, diabetes, and heart disease.

Myth 2: You Have to Obsessively Count Calories

While tracking can be helpful, you don't need to become a slave to calorie counting like I once was. I used to track everything I ate—even small quantities of oil when frying eggs or any sauce added on top of my food. Although this meticulous tracking was time-consuming, it taught me a lot about calories and food in general. Today, I can estimate the number of calories in a meal just by looking at it. However, Nutrivo is even better at this—it can determine the calories in foods just by analyzing a picture!

Focusing on whole, unprocessed foods and listening to your body's hunger cues can be just as effective. It's hard to mess up when you eat whole foods—they make you feel full, they’re delicious, high in nutrients, and just good for you.

Check out my previous blog on protein if you’d like to learn more about how it makes you feel fuller: How Much Protein Do You Really Need?

Myth 3: Eating Fat Makes You Fat

Healthy fats

Healthy fats are essential for hormone production and nutrient absorption. It’s the overconsumption of calories—not just fat—that leads to weight gain. So, if you are in a constant calorie surplus, you will store the excess energy as fat. It’s not the fat that makes you fat; it’s the excess energy.

Practical Tips for Managing Your Calorie Intake

Educate Yourself: Knowledge is power. Understand what you're putting into your body. Watch YouTube videos, read blogs, use the Nutrivo app, etc.
Listen to Your Body: Pay attention to hunger and fullness cues.
Choose Nutrient-Dense Foods: Opt for foods rich in nutrients but lower in empty calories.
Stay Hydrated: Sometimes thirst is mistaken for hunger.
Plan Your Meals: Meal prepping can help you control portion sizes and make healthier choices.
Don't Fear Carbs or Fats: Both have a place in a balanced diet.
- Complex Carbs: Whole grains, legumes, fruits, and vegetables.
- Healthy Fats: Avocado, nuts, seeds, and olive oil.

How Nutrivo Makes Nutrition Simple

Cristian and I created Nutrivo to simplify nutrition for everyone. We know firsthand how overwhelming it can be to navigate calories, macros, and meal planning.

With Nutrivo, you get:

Personalized Meal Plans: Tailored to your goals and dietary preferences.
AI-Powered Tracking: Snap a photo of your meal, and our AI calculates the calories and macros.
Educational Insights: Learn as you go with tips and articles.