CALORIES CALCULATOR
Select the statement that best describes you:
CALORIES
"Most people fail, not because of lack of desire, but because of lack of commitment"
- Vince Lombardi
Looking to
Lose Weight or
Gain Muscle?
No matter what your goal is, nutrition will be the factor that leads to success or to struggle. Losing fat revolves around being in a caloric deficit, meaning you are burning more calories than you are consuming. Gaining weight is from being in a caloric surplus which means you are consuming more calories than you are burning. Let’s work together to find an accurate caloric intake based off of your body and lifestyle.
JEFF THE
MAN THE
MYTH
MICRO &
MACRO
NUTRITIONS
Micronutrients are the vitamins and minerals that are found in certain foods. These vitamins and minerals are crucial for regulating our hormones and health of our cells. A few examples of important micronutrients are: Iron, Vitamin D, Calcium, Zinc and Magnesium. Remember it’s not about the size of the micronutrient, it’s how you use it.
Macronutrients are the main fuel source of the body and make up the total amount of calories in food. Fats are the slowest burning fuel, helping give you more energy for longer and used to absorb vital nutrients. Carbohydrates are the quickest burning fuel, giving you a quick jolt of energy and regulating glucose and insulin levels. Protein is the middle child for burning fuel and used to repair muscle and bone tissues.
MICRONUTRIENTS
VITAMINS
MINERALS
MACRONUTRIENTS
PROTEINS
FATS
CARBOHYDRATES
JEFF THE CHEF
Bone Broth Congee
Cals: 559
Carbs: 27G
Protein: 48G
Fat: 19G
Spinach & Feta Meatballs
Cals: 441
Carbs: 15G
Protein: 32G
Fat: 23G
Basa Red Curry + Rice
Cals: 356
Carbs: 31G
Protein: 30G
Fat: 11G
Protein Scones
Cals: 245
Carbs: 36G
Protein: 22G
Fat: 1G
Frequantly Asked Questions
How many calories should I be eating per day if I am trying to lose weight?
Use the calculator to find your TDEE, subtract 300-500 calories from that number.
What if I only know my weight in KG?
Take your weight in kg and multiply it by 2.2, this will be your weight converted into lbs.
When is the best time to take my weight?
In the morning, as soon as you wake up. Preferably after you drop that morning stinky.
Can you make meal plans for me?
No, that would not be legal. Plus my cooking skills are…. A work in progress.
How many times should I eat in a day?
Depends on your schedule, ideal range is anywhere between 2-5 times a day
How do I get the recipe for these meals?
Check Chef Corey’s food blog, she has all the details and story over there.
How do I consult with you for my nutrition?
Use the consult section on the homepage or Request a Call on the bottom of each page to set up the best time with Jeff.