Our expert says:
Calories are a measurement of energy.
The other energy measurement often used is kiloJoules.
1 cal = 4.16 kJ
Carbs (rice / bread / potato / pumpkin / pasta etc) is a macronutrient. The other macronutrients are proteins and fat.
1 g carb = 4 calories
1g Protein = 4 calories
1 g Fat = 9 calories
These macronutrients should make up the daily calories needed by your body. Split you daily calorie intake into 50-60% carbs, 15-25% protein and 20% fat and divide it into six meals. Should you want to lose weight you have to reduce the amount of calories your body needs by about 500-1000 calories per day and obviously if you want to gain muscle you have to eat slightly more calories (about 100-200) than what your body needs – you have to though train those muscle to grow them otherwise it the extra calories will end up as fat gain.
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