What are calories?

Imagine your body is like a toy car that needs batteries to move and play. Now, think of calories as tiny
energy packets, like little batteries, that come from the food you eat. When you eat things like fruits,
vegetables, bread, or chicken, your body takes these tiny energy packets and uses them to do all sorts of
things.

For example, these energy packets help you run, jump, think, and even help your heartbeat. When you're just
sitting or sleeping, your body still needs these energy packets to keep working, like how a clock still needs
batteries to tell time even when you're not looking at it.

If you put too many batteries (overeat food) in your toy car, it can't hold them all. Your body is similar. If you
get more energy packets than you need, your body saves them for later, which can make you heavier. Using
more energy packets by running and playing and not getting too many from your food helps you stay healthy
and strong.

So, calories are just a way of talking about the energy your body gets from food!

What are protein, fats, and carbs?

Let's break down the calories of proteins, fats, carbs, and alcohol. Think of these as different kinds of fuel for
your body, each with its amount of energy:

1. Proteins: Proteins are like the building blocks of your body. They help build muscles, skin, and hair.
For every gram of protein you eat, you get about 4 calories of energy. So, if you eat a piece of
chicken that has 10 grams of protein, that's like getting 40 energy points.

2. Fats: Fats are like a reserve energy source. They are also important for keeping you healthy. Fats
have more energy than proteins or carbs. For every gram of fat you eat, you get about 9 calories.
That's more than double the energy you get from proteins or carbs! So, if you have a tablespoon of
butter that has 10 grams of fat, it gives you about 90 energy points.

3. Carbohydrates (Carbs): Carbs are your body's main energy source, kind of like the first fuel it
uses. For every gram of carbs, just like proteins, you get about 4 calories. Foods like bread, rice, and
fruits have carbs. So, if you eat an apple with 25 grams of carbs, you get about 100 energy points.

4. Alcohol: While not a nutrient, alcohol does have calories. For every gram of alcohol you drink, you
get about 7 calories. This is a lot, but remember, alcohol doesn't have the vitamins, minerals, and
other good stuff that your body needs. It's like getting empty energy points that don't help your body
grow or stay healthy.

What is BMR and TDEE

BMR (Basal Metabolic Rate): Imagine your body is like a car that always needs fuel, even when it's
parked. BMR is like the amount of fuel (food) your body needs just to keep running when it's parked – like
when you're sleeping or sitting still. This fuel is used for things like breathing, keeping your heart beating,
and keeping you warm.

TDEE (Total Daily Energy Expenditure): Now, think about when you drive the car – going to school,
playing, running around. This is like when your body does things like walking, playing, and any other
activities. TDEE is the total amount of fuel (food) your body needs in a day, including the fuel needed when
you're parked (BMR) and the extra fuel needed when you're driving around (doing activities).

So, BMR is the energy for just being still, and TDEE is the energy for being still, plus all the extra activities
you do!
You can calculate your BMR and TDEE here: https://thepfc.club/pages/bmr-calculator

Now you have your BMR and TDEE.

Let’s understand how fat loss and muscle gain happens.

Imagine your body is like a piggy bank, but instead of money, you fill it with energy from food. Every day,
your body needs energy (like coins) to do everything – this is your TDEE. When you eat food, you're putting
energy coins into your piggy bank.

Now, fat loss is like spending these energy coins. If you use more coins than you put in, your body has to get
the extra coins from somewhere. So, it starts using the coins it saved earlier, which is the fat in your body.

When you eat just enough coins (food) to meet your TDEE, your weight stays the same. But if you eat fewer
coins than your TDEE, your body will use the saved coins (fat) for energy, and that's how you lose fat.

So, for fat loss, you need to use more energy coins than you put into your piggy bank, and your body will
start using its savings (fat) for energy!

Muscle Gain:

Returning to our piggy bank example, your body is like a piggy bank that saves energy from food as energy
rupees. To gain muscle or weight, add more energy rupees (food) to your piggy bank than you spend.

When you do activities like playing, running, or especially exercises like lifting weights, it's like telling your
body, "Hey, we need to build something new with extra rupees." If you have saved up more energy rupees
(by eating more food) than what you use daily (your TDEE), your body uses these extra rupees to build
muscles.

For muscle gain, these extra rupees must come from good foods, especially ones with protein (like dal,
paneer, eggs, or chicken), which is like having strong bricks to build with.

So, for gaining muscle or weight, think about putting more energy rupees into your piggy bank through food
than you use up each day. Your body will use these extra rupees to grow stronger and bigger!

Is everything clear so far? If not, keep reading, all things will connect in a bit.

How much Protein do you need?

1. Increased Protein Intake: While trying to lose fat and gain muscle, your body bene ts from more
protein than the average daily recommended amount. This helps preserve muscle mass while you're
losing fat.

2. General Recommendation:

◦ A commonly recommended range is 1.2 to 2.2 grams of protein per kilogram of body
weight.
◦ If you weigh 70 kilograms (about 154 pounds), you would aim for about 84 to 154 grams of
protein per day.

3. Factors to Consider:
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 ◦ Exercise Intensity: If you're doing intense weight training or a lot of strength-focused
workouts, you might need to aim for the higher end of the range.
◦ Overall Diet and Calorie Intake: It's important to balance your protein intake with your
overall diet, especially if you're in a calorie de cit for fat loss.
4. Quality of Protein:

◦ Focus on high-quality protein sources, which include lean meats, sh, poultry, eggs, dairy
products, and plant-based sources like beans, lentils, tofu, and tempeh.
◦ These sources provide essential amino acids that your body needs for muscle repair and
growth.

How Many Carbs and Fats you need in diet?

Carbohydrates:

1. General Recommendation:

◦ Carbohydrates should make up about 45% to 65% of your total daily calories. This is a
general guideline from dietary experts.
◦ For example, if you're eating 2,000 calories a day, about 900 to 1,300 calories should come
from carbohydrates.
2. Types of Carbohydrates:

◦ Complex Carbs: These are found in foods like whole grains, fruits, vegetables, and beans.
They are good for you because they have more nutrients and ber.
◦ Simple Carbs: These are in sugary foods and re ned grains like white bread. It's better to
have less of these.
Fats:

1. General Recommendation:

◦ Fats should make up about 20% to 35% of your total daily calories.
◦ For a 2,000-calorie diet, this means about 400 to 700 calories should come from fats.
2. Types of Fats:

◦ Healthy Fats: These include monounsaturated and polyunsaturated fats found in foods like
nuts, seeds, avocados, and sh. They are good for your heart.
◦ Limit Saturated and Trans Fats: These are found in things like butter, cheese, red meat,
and fried foods. It's healthier to eat less of these.
Balancing Carbs and Fats:

• Varies by Individual: The ideal balance can vary. For example, someone who is more active may
need more carbohydrates for energy.
• Consider Your Goals: If you're focusing on weight loss or managing certain health conditions, your
needs might be different.

How to Count Calories

1. Identify the Calorie Content of Foods:

◦ Packaged Foods: Check the nutrition label. It will list the calories per serving. Be mindful
of the serving size; if you eat double the serving size, you consume double the calories.
◦ Fresh Foods or Homemade Meals: Use a calorie-counting guide or app. Enter the food
item (like "chicken breast" or "banana") and the quantity to find out the calories.
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 2. Measure Your Portions:

◦ Use Measuring Cups and Spoons: For foods like rice, cereal, or oil, using measuring cups
or spoons helps you know exactly how much you're eating.
◦ Weigh Your Food: A kitchen scale is the most accurate measure, especially for meat or
vegetables.
3. Keep a Food Diary:

◦ Write It Down or Use an App: Each time you eat or drink something, record what it was
and how much you had. Apps can make this easier by saving your common foods and doing
the math.
4. Be Consistent and Honest:

◦ Include Everything: Remember to count snacks, drinks, and even small bites you take
while cooking.
◦ Account for Cooking Methods: Cooking methods can change the calorie content. For
example, frying adds more calories than grilling.
5. Set Daily Calorie Goals:

◦ Set a daily calorie goal based on whether you want to lose, maintain, or gain weight. This
could vary from person to person depending on factors like age, gender, weight, height, and
physical 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

Now let’s make a sample diet plan for someone who is 36 year old Male, weight is 90kg and height is
180cm. He is not much active. But he wants to lose fat.

His BMR and TDEE:

• Basal Metabolic Rate (BMR): 1850 calories per day. This is the amount of energy the 36-year-old
male needs for essential bodily functions at rest.
• Total Daily Energy Expenditure (TDEE): 2220 calories per day. Considering his sedentary
lifestyle, this is the total amount of energy he needs in a day.

Sample Indian Diet Plan (Approximately 1700-1800 Calories)

Breakfast (Approx. 300-350 Calories):

• 2 medium-sized Idlis (74 calories) or 1 small Dosa (133 calories)

• Sambar (a small bowl, about 150 calories)
• Chutney (1 tablespoon, around 30 calories)
Mid-Morning Snack (Approx. 50-100 Calories):

• A medium-sized orange or apple (around 50-80 calories)

• A handful of roasted chana (20 calories)
Lunch (Approx. 450-500 Calories):

• 2 Rotis (whole wheat, about 200 calories)

• Mixed vegetable sabzi (like beans, carrots, cauliflower, around 150 calories)
• Dal (lentils, one small bowl, around 100-150 calories)
Afternoon Snack (Approx. 150-200 Calories):
 • Green tea (0 calories)
• A small handful of almonds or walnuts (around 150-200 calories)
Dinner (Approx. 500-550 Calories):

• 2 Rotis or 1 cup of brown rice (around 200 calories)

• Grilled or baked chicken (100 grams, around 150 calories) or Paneer bhurji (150 grams, around 250
calories)
• Mixed salad with cucumber, tomato, and lettuce with a lemon dressing (around 100 calories)
Evening (Optional Snack, Approx. 100 Calories):

• 1 cup of skimmed milk or low-fat yogurt (around 100 calories)

Total: Approximately 1700-1800 calories

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How much Water should you drink every day, and the importance of it?

• General Rule: A good amount of water to drink every day is about 8 glasses. Each glass should be
about the size of a small milk carton you might get at school.
• Listen to Your Body: Sometimes, you might need more water, like when it's very hot outside, or
when you're playing and running around a lot. When you're thirsty, it's your body's way of saying,
"Hey, I need more water!"
Why Is Drinking Water So Important?

1. Keeps You Healthy: Water is like the oil in a car; it helps everything in your body work smoothly. It
keeps your joints moving easily, helps your brain think clearly, and keeps your skin looking fresh
and healthy.

2. Helps You Grow: Water is a big part of your body, and it's really important for growing. It's like the
secret ingredient that helps you get taller and stronger.

3. Cleans Your Body: Imagine water as a little cleaning crew inside you. It washes away dirt and
germs from your insides, kind of like taking a shower but for your inside parts.

4. Keeps You Cool: When you play and run, your body gets hot. Drinking water is like having a built-
in air conditioner. It helps cool you down so you don't get too hot.

5. Helps With Hungry Tummies: Sometimes, when you think you're hungry, you might just be thirsty.
Drinking water can help you feel full, so you don't eat snacks when you don't really need them.

6. Great for Your Brain: Water helps you think better and faster. It's like a superpower drink for your
brain!

Fun Ways to Drink More Water

• Add Some Flavor: If you think water is a bit boring, add slices of fruits like lemon, strawberry, or
cucumber to make it taste fun.
• Cool Water Bottles: Having a colourful or fun water bottle can make drinking water more exciting.

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Is whey protein essential? Why do we need it?

Whey protein is a type of protein that comes from milk. It's like a special ingredient that you can add to your
diet, but whether you need it or not depends on what you eat daily and what your body needs. Let me explain
it:

Why Whey Protein Can Be Important:

1. Helps Build Muscles: If you think of your muscles like building blocks, protein is what those blocks
are made of. Whey protein can help strengthen your muscles, especially if you do exercises like
jumping, running, or lifting.

2. Easy to Use: Whey protein usually comes in a powder; you can mix it into things like milkshakes or
smoothies. It's a quick way to get protein, especially if you're busy or don't have time to eat many
protein-rich foods.

3. Suitable for Recovery: Your muscles might feel tired after playing a lot or doing sports. Whey
protein can help them feel better and recover faster.

4. Helps When You Don't Eat Enough Protein: Some people might not get enough protein from their
regular food, especially if they don't eat meat, eggs, or dairy products much. Whey protein can be an
easy way to add more protein to their diet.

But Remember:

• Not Everyone Needs It: If you're eating a variety of foods like meat, fish, eggs, dairy products,
beans, and nuts, you're probably getting enough protein already.
• Balance is Key: It's important to eat different kinds of foods to stay healthy, not just protein. Fruits,
vegetables, grains, and fats are also important.
• Talk to a Grown-Up First: If you're thinking about trying whey protein, it's a good idea to talk to a
parent or a doctor first, especially if you're still growing.
So, Is Whey Protein Important?

• It Can Be Helpful: For people who need more protein, like athletes or people who don't eat many
protein-rich foods, whey protein can be important.
• Not Necessary for Everyone: Many people might not need whey protein, especially if they eat a
balanced diet.
Whey protein is like an extra tool in your food toolbox. It can be useful, but whether you need it or not
depends on what else you're eating and what your body needs