Unmasking Greatness
Join Fitness/LifeStyle Expert & Mentor Chris Kakouras talk about maximizing your health, business, mindset, and overall life! Let's get better together as I bring on amazing guest to interview and learn from!
Unmasking Greatness
Mastering Your Nutritional Budget: Understanding Calories and Macros for Successful Weight Loss
Coach Chris Kakouras breaks down the critical yet often misunderstood concepts of calories and macronutrients, explaining why they matter for successful weight loss and how to track them effectively.
• Understanding calories as a financial budget for your body
• The importance of tracking accurately when maintaining a calorie deficit
• Common tracking mistakes including underestimating intake by up to 40%
• Why weighing food with a scale is superior to using measuring cups
• Pre-tracking meals versus post-tracking for better compliance
• How to develop caloric awareness through consistent practice
• The importance of creating a personalized plan tailored to your specific lifestyle
• Building sustainable consistency through simple, repeatable meal patterns
• Why accountability accelerates results in any fitness journey
• Strategies for adapting nutrition plans to fit busy professional lives
To get personalized help with your nutrition plan, contact Coach Chris on Instagram @coach_kak or click the link in the episode description to book a free consultation call.
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Welcome to Unmasking Greatness. I'm your host, chris Kikoris, a lifestyle fitness coach and mentor. This podcast is about unmasking your greatest potential, finding your purpose and crafting a life worth living. Health and fitness has been the gateway drug to all of my success. My continuous drive to keep learning and surround myself with other high achievers forces me to level up, which has developed my mind to something I never thought was possible. This podcast is here to share what I've learned and continue to learn with all of you. This is your sign to take back control of your health, mindset and personal environment. Strap in as we are recharged and always find value in the show. Please subscribe and share, as we can all get better together. Let's go.
Speaker 2:What's up guys? Welcome to another episode of Unmasking Greatness. I'm your host, chris Kikoris, and if you don't know who I am, I am a lifestyle fitness nutrition coach first, and then we have the podcast, which is a lot of personal development that also intertwines with your health and fitness. But I always try to give value on this show, and today is especially special because we're really going to dig into understanding calories and macronutrients. Now, if you're somebody that's struggling with dropping some weight, maybe you're just starting out and you don't understand calories. You don't even know what a macronutrient is. I'm going to break all that down for you. We're going to talk about some of the common mistakes. I'm going to tell you how to be successful. I'm going to slam pack this thing full of education and knowledge for you guys to take and tactically move forward to help you reach your goals. And so that is. If that's what you're looking for, then you better grab a notepad and a pen, because we're about to dig into this thing. So let's just, let's just go for it. You know, when it comes to calories, you know a lot of people get confused with the calories, and I think if we can look at it from a different lens, a different perspective. Maybe this will make sense. We all understand money, right? We all don't know how to utilize money. So you know, when it comes to calories, think of this as your budget. Think of calories as a financial budget for you to live.
Speaker 2:Now, can you track your calories and be successful in your fitness journey? A hundred percent? Now can you track or, I'm sorry, can you not track your calories and be successful? Yes, and now you're probably like Chris what in the world? You have confused me. Now I can track and be successful, and I cannot track and be successful. Hear me out. Okay, we're going to. I'm going to explain this. So, when you're talking about your finances and your budget, you have to know how much money that you're making, right? You need to know how much you're making weekly, biweekly, monthly, yearly, and this is the lifestyle that you're going to live off of, or you should. If you don't track these numbers that are coming in and your expenses going out, what's happened? This is where people get in debt. They rack up credit cards, financially stressed. It is not a good position to be in, and I've been there before too, so you're not alone. But same thing when it comes to your calories. If you want to be successful in your weight loss journey, you have to track your calories. You have to track what's going in. To get an outcome and big picture. To lose weight, you need to be in a calorie deficit. This means that you're eating less food than your body needs to just maintain where it's at.
Speaker 2:Now let's talk macronutrients. Macronutrients are your carbs, fats and proteins. Think of these as your expenses that you have. Think of mortgage, car payment, food, etc. These are kind of more the details. Now, if you want a nice house, if you want a nice car, you know, if you don't want to be not worried about every time you go to the grocery store, you have to budget these sort of things as well. And so think of this as your body. As can you lose weight purely off a calorie deficit? Yes, now where's that weight coming from? That could be another conversation, right? Is it body fat? Is it muscle tissue? Is it water? You know there's some variables that come into that, but if we're tracking macronutrients, which inevitably equates to your calories, this is how you're going to get a body that you enjoy looking at, that fit, that tone, that definition. You have to track your macros, making sure you're getting enough protein in your day, you know, enough healthy fats, your carbohydrates and, without getting into details with, like, the hormonal aspects of things, we're just going to talk weight loss in general today. So you got to track these things and you don't have to track forever.
Speaker 2:Remember I said you could, you can not track and still be successful. Yeah Well, think of it this way too. Imagine you have a income of a million dollars. Right, you got a million dollar income every year. You could probably live a normal life and never look at your bank account and be just fine, right? You have a sufficient amount of income coming in that you could just have a regular house payment, a regular car payment, you know, regular going out to eat, et cetera, and plenty of leftovers.
Speaker 2:Okay, think of your income, your budget, also as muscle tissue, right, if we can increase healthy muscle tissue on your body, this is going to increase your caloric intake. This is inevitably there's a big pie when it comes to your metabolism, but overall, the biggest chunk of that pie is due to muscle tissue, because if you have more muscle on the body, you are going to burn more calories at rest than if you didn't, and so this increases the caloric intake that you need to maintain that physique. So, meaning, if you had to lose weight on a 1200 calorie diet, that means you're probably not eating that much. Right, that's the bare minimum. But what if I told you you could lose weight eating 28, 29, 3000 calories? You got a lot of wiggle room to play around with. So, again, there's some skills and some tactics that go into this. But, yeah, if you get your caloric intake, your daily intake, up, then you won't have to track as much because you got a lot of wiggle room. It doesn't mean you're not going to track, but there's some components that go into that, which is what we're going to talk about next.
Speaker 2:So we're going to go over some common mistakes that I see with individuals that are getting into, you know, their health and fitness journey, but also tracking. So one of these common mistakes is that people underestimate the amount of food that they eat on a daily, significantly. This is why there is a crazy business for calorie tracking apps. There's, you know, myfitnesspal, chronometer, macros First. There's a ton of these little calorie tracking apps that you can download on your phone, track what you eat, etc. And that's because there was a study done that showed, where people underestimated up to 40% of their caloric intake, meaning that if people thought that they were eating roughly 2000 calories, they were probably consuming 28, 2900 calories they were. They were consuming a significant amount more than they thought. And if you were trying to lose weight and you're eating 800 calories more than you should, you are not going to be successful at all.
Speaker 2:So, and a lot of that reason behind that is when people are tracking, or lack of tracking, they're not tracking the snacks, they're not tracking the little bites that they're taking through the day, they're not tracking some drinks that they may be consuming. You know, those little things make a huge difference. I know a lot of people maybe you are as well. When you're cooking, you take a bite. You know, here and there you take a bite while you're cooking. Or maybe you're eating a peanut butter jelly sandwich and you're only supposed to have two tablespoons and you put, hopefully, two tablespoons worth of peanut butter on and then you lick the spoon right, you get the extra, which is probably another tablespoon of peanut butter. All right, we're racking them up now through the day, and so those are the little details that are getting you to be confused and not understanding why you're not getting the progress that you want is because you're consuming calories that you're not tracking, and you know.
Speaker 2:The second component of that is, you know, with when it comes to a nutritional fact label, so the label on food sources. People don't know this, but they're. The FDA is allowed a 20% error in a surplus or deficit on what is in that label, and so this is one of the reasons why I tell people not to be too anal about what they're tracking, you know, to the gram, because there is some error. What is more important is consistency. Consistency is going to beat you trying to get to the perfect number of grams of protein, carbs and fats on your calorie tracker. We just want consistency because then we're going to be able to know how to make the adjustments moving forward, which we'll. Again, we really want to make sure that we're tracking accurately as possible.
Speaker 2:All right, the second mistake I would say is that, again, you're not weighing correctly. Now, what does that mean? I'm not weighing correctly or measuring correctly. It honestly means that I would rather you weigh with a food scale versus a scooper. Okay, so you want to do a test on this? We were just talking about the peanut butter jelly sandwich. I want you to go and get your jar of peanut butter. Look at the nutritional fact label. It will tell you. You know how many grams are in two. Two tablespoons, right, and that's a serving size. Then I want you to estimate get a tablespoon. And I want you to estimate, get a tablespoon. And I want you to estimate two tablespoons out and put it on a scale. I promise you, the majority of you guys that do this are going to realize that you're doubling what you're probably consuming. It's crazy, and so this is why the scale is so important.
Speaker 2:You do the same thing with rice. If you use just a one cup scooper, there is inconsistency with that every time that you use that, and so maybe one time isn't a big deal, but if you do that two or three times a day, you could potentially be having an extra cup or half a cup of rice that you're not accounting for. So when you are weighing, you need to get a food scale. They're super cheap. Just get it, you know what I mean, and use that for everything. You're going to weigh your proteins, your carbs, your fats. You're going to weigh everything out and then you're going to track it right.
Speaker 2:And again, just like I said, there's free apps that you can use. There's MyFitnessPal, there's Macros. First there's Cronometers. We personally like to use MyFitnessPal because it's just user-friendly One. If you download it, there is ways that you just plug in your age, your weight, your height, your activity level and it'll break down a generalized calorie intake based off your goals, and then the macronutrients are a little bit skewed. I think that needs to be adjusted, and you can do that within the app as well. If you guys have questions with that, you can always shoot me a message on Instagram. I don't mind sharing that with you, but regardless, you need to track with something like that.
Speaker 2:A little side hack when it comes to MyFitnessPal, there's a paid version and a free version. The free version is plenty. You don't need the pay version. Now, if you want to use something to make your life a lot easier, you can use something that they have in there which is a bar scanner, so you can bar scan a nutritional fact label and they'll automatically input that information into the app. Um, the hack would be when you sign up for my fitness pal, put your location as Canada. I don't know why I found this on Tik TOK matter of fact, so I didn't come up with this. If in America it is a paid feature to use the scanner, but in Canada it's a free feature, so there's your hack. You want the free one, just put your location in the app in Canada and you'll get the scanner. The great thing about MyFitnessPal, too, is every time you select food scan something in, you can save it as your favorite. So it's something that you don't have to constantly go and scan. You can just click it and find it and plug it in. So it's super, super convenient and it integrates within our fitness app as well.
Speaker 2:So there you go, but you need to track everything. Everything that goes in your mouth needs to be tracked so you have a good consistency of what you're consuming on a day-to-day, like I said, the little bites, the little, the drinks that you're taking. We used to have a client that works at a restaurant and a Hispanic restaurant nonetheless and she was busy, busy, busy, running, you know, serving, didn't have time to always sit down and eat, but she would get hungry during her shift and she would go and run in the back, grab one chip, scoop a guac, you know, go back to work another 30 minutes, go buy another chip, another guac. I asked her. I was like, how many times do you think you do that in a day? And she was like, probably, like I don't know, six, seven times. I was like you just ate a serving of chips and guac and not tracking that because you're just like, oh, this isn't going to matter, I'm not going to track one chip and a tablespoon of guac, but again, if you add all those little bites up, you done did a whole serving and that's a couple hundred calories that you're not accounting for.
Speaker 2:Another instance we had and this is also why it's important to understand food what's a protein, what's a carb, what's a fat? Typically, with our clients, we give them, you know, a grocery list or a list of what these food items are and good qualities and for whatever reason, we had a client and this is why we, you know, track these things and keep up with them at real time, because we can make these calls really early on, so they don't, you know, keep sabotaging their results. Um, I had a client that was, you know, adding vegetables to their, to their meals, which is great, but that vegetable was a Lima bean and he was doing like a cup, cup and a half of Lima beans. I mean, you're talking easily 50 grams, 40, 50 grams of carbohydrates from that. That he was not not considering at all. He was just thinking, oh, it's just extra fiber, luxury protein. Um, no, so that was incorrect. So we were able to catch that because, again, since it integrates within our fitness app, we can see everything. So make sure that you, anything that goes in your mouth, you track it and it's something that you can audit.
Speaker 2:And the third one would be you don't have a plan, you're just winging it. You're just winging it. If you're someone that's like, okay, I'm going to start tracking calories, great, you know, get these apps or whatever you, if you don't have a game plan going into this, you will not be successful by no means, especially if it's new, because there is a learning curve to it. And so this is how, how I would do it If, if I had a plan one, I need to figure out what amount of calories that I need to be consuming, and then I would break up. You know the percentages of macronutrients. So, depending on you know how much weight you lose and your and your body, I would probably tell you different percentages? Um, just kind of depending, but you could.
Speaker 2:A simple one you could do is like a 40, 40, 20, meaning 40% protein, uh, 40% uh carbohydrates and a 20% of fat from the caloric intake, and you can do that in my fitness pal. That's just a rough start, you know, and you're going to have to make adjustments to that, but again, that's a good starting point, based off of what we see and, plus, my fitness pal has their its own little, just general uh macros that they like to put, which I don't think is accurate. But anyways, needless to say, that's that's what I would do. I would figure out my calories, my macros, and I would sit down and write down all the foods that I like to eat and start creating, like what do I want to eat for breakfast, what do I want to eat for lunch, what do I want to eat for dinner, and pre-log them, put them in the app before you eat them. One, you can see the portion sizes of what you need to be consuming to be able to hit those numbers. The second thing to that would be you know, you cannot untrack something If you ate it already. I'm not going to tell you to spit it back out. It's too late, it's done, it's over, and so you need to make sure that you're pre-tracking, because this is going to help you make sure that you know that you're on target.
Speaker 2:And let's not even talk about the idea of having decision fatigue. How many of you guys get through your day and they're kind of at lunchtime you're like what am I going to eat today? What am I going to have a lunch? Or then you just skip lunch or you just eat whatever you want. Yeah, this is a problem. You got to have a plan. So make sure that you pre-track, you don't post-track, okay.
Speaker 2:And again, you're going to weigh all those foods out and just be prepared. You got to be prepared. So that's what I do. I eat five times a day. So breakfast, lunch, dinner, two snacks in between, and that's kind of the staple that I've been on. I am very consistent. My breakfast is always the same, my lunch is always the same, my snacks I have snacks that I rotate through, but I would say the majority of my day is very consistent and then dinner. I know how many calories that I have and macros that I need for that, so I can do something what we call calorie budgeting.
Speaker 2:Calorie budgeting is essentially a style that we teach as well to help people have more freedom with foods that they want to eat. But understand, when we do calorie budgeting, we don't calorie budget for the whole day. We're doing it for like a meal or two, and so again, it opens up some room to eat foods that you want. Maybe that's not on the plan, and especially if you're on the go, we deal with a lot of busy professionals that are real estate agents, business owners, core professionals that don't have time to always sit down or they're on the road. So you know, again, we teach them how can you go to a fast food place and make healthy choices? How do we stay on target without sabotaging our results? These are all the things that we want to teach our clients to do, and that's one of them. Calorie budgeting is one style of that. So again, you got to have a game plan if, if you want to be successful in anything that you want to do, you can't just just wing it, cause at that point you're not going to see results and then you're going to get frustrated and you're just going to give up, and maybe some of you have already done that. Maybe some of you have already just been like dude I'm. I'm genetically big boned. You know I can't. I can't lose weight. It's just part of my genetics, right?
Speaker 2:And that goes into the fourth one, which is a review and audit. Right, you guys are not keeping track, you are not looking and you're not auditing. So people don't check their bank account because it's just easier. It's easier not to know. And not only that nobody wants to look at their bank account when there's nothing in there, or when you got a lot of debt and you got a lot of things that you got to pay. Of course it's miserable, nobody wants to look at that. And it's the same thing with your food. You know, if you don't have something to look at, if you don't have amount of food that you want to eat, you're not eating what you want. Nobody wants to track that. You know, again, it's miserable. But you're going to have to get comfortable being uncomfortable because without you looking, without you auditing, you're not going to be able to make those adjustments.
Speaker 2:And so if you're not losing weight, okay, what are we doing? Are we being honest with ourselves? Am I snacking? Did I drink something I'm not supposed to? Did I, you know, consume something that is I didn't think was calorie friendly, and maybe it was, I don't know. You know those are the kinds of things you want to make sure that you're looking at everything so you know how to make those adjustments forward.
Speaker 2:You know what. If what? If you did do everything correctly, you followed everything and you didn't lose any weight, okay, this is a good thing. This means you have created a good caloric baseline, which now means we need to make an adjustment. We need to pull the calories down a little bit more, and that could just be. It could easily be just 30 grams of carbohydrates. You know, slowly chipping away, cause we want our clients to eat as much as possible and continue to lose weight. Because if we just throw you on a 1200 calorie diet and you could have been dropping weight at a 1900 calorie diet, you're going to hit a brick wall real quick. You're going to hit a plateau and you can't keep cutting. You're going to be sucking on ice cubes and eating lettuce, you know, and nobody's happy doing that, let alone your body's not going to like that at all. So we want to make sure that we do that, because you can look at it as an arsenal to slowly, continuously chip away and create a physique with one and also maintaining that muscle. If not, if you're a newbie, you could potentially be building muscle during this weight loss phase. So you got to get comfortable, uncomfortable and, you know, start auditing what you're doing and looking and making those adjustments. And so I'll give you a last couple little tips that I would that I want to just share with you guys when it comes to this is that you know, think of this If you ever talk to a fit individual, there's probably some common consistencies when you talk to them about their food, and it's probably that they eat very similarly every single day.
Speaker 2:Right, they just have this consistency because they figured out what works well with their bodies, what they digest well, but also what they like. You know, for example, for myself, my breakfast rarely ever changes. It's just consistent. You know, and I kind of swap out a couple of different things, but I'm always, you know, give you guys an example of what I eat in the morning. I'm eating two whole eggs, I'm eating right now, okay. So I'll give you an example Now.
Speaker 2:I'm eating two whole eggs, I a cup of oatmeal, half a cup of blueberries, and I'm also doing either a scoop of whey protein or a cup of egg whites, you know, just depending how hungry I feel. If I'm hungry, I'll cook the egg whites, if I'm not hungry, I'll drink the protein shake. They're basically the same thing when it comes to calories and macronutrient profile. So these are the kind of things that you want to start learning. You know how can you swap different things that are very similar and how can you make it work in your favor. If you're hungry or not hungry, what's going to keep you satiated? So, but then you know, so that's one. Or sometimes I might do a cream of rice with some toast and eggs. You know, I'll kind of swap up those kinds of things, but I like my breakfast. I like it simple. I don't feel bloated, I have plenty of energy, it gets me through my workout and I digest it well.
Speaker 2:So, again, this is going to help you guys just be less stressed in your everyday life If you know exactly what you're doing. I mean, think about, you know, going to work not knowing what, what meeting you have, what topic you're supposed to have, or imagine, remember going back to high school when you had to do a presentation. Did you plan, did you prepare for that? Are you going up there not knowing what you're talking about? That's pretty embarrassing, right? Because, one, you're in front of the class, you don't know what you're talking about and two, you obviously you probably failed. Um, and I'm speaking from experience too. So you gotta, you gotta have the plan. You got to put in some work ahead of time. Again, pre-track these things. Also, get some accountability. You guys get some accountability.
Speaker 2:I can't stress this enough. I talk about this all the time, even myself. I have a coach, I have a mentor, I have someone to hold me to a higher standard. Help me speed up the results that I'm getting. I don't know everything and I'm okay saying that, but I can find out real quick. You know, I can have somebody. And, again, having someone to hold you accountable, you want somebody you don't want to let down. You want to have somebody that's actually living that lifestyle, that's been there, that's done that, that has proven results, because now it's not even a system error, it's more of like okay, we got to get you to do this. How do we do that Right? How do we put together a plan that's going to apply to your lifestyle? You know, I say this all the time because, you know, now we are in America, have a 40% of Americans are obese not overweight, obese and that rate is increasing.
Speaker 2:Now the crazy statistics with that is, we have more information available to our fingertips than ever. You have Google, you have YouTube, you have ChatGPT I mean you have everything you could possibly have in front of you to answer any questions that you have. Now is there a little bit of information overload? Sure, but the missing link when that comes to you actually getting results are two things. One, nobody's holding you accountable. So if you don't do it, it's kind of like oh, whatever, it doesn't matter, right? Nobody's calling you out on you not doing what you're supposed to be doing. The second is that everybody's lifestyle is different.
Speaker 2:So how do we take this information and apply it to your specific lifestyle? You know, do you work at a job? Do you work at home? Do you have kids? Don't you have kids? Are you married? Do you have a family?
Speaker 2:You know, all of these components can change the way that something is designed. So if you find a plan that worked for somebody and maybe they're a fitness influencer all they do is work out train post videos like no kids, no family. No, like real nine to five job or nothing like that. You're not going to be able to follow their plan. Because you got responsibilities, you got obligations. You got to take a kid to school, to soccer games. You got a business you're on. You got employees. You know there's a lot more components to that. So, again, if you don't take those variables into account, of course that plan is not going to work for you either. So you know, we need to really sit down and be real with ourselves.
Speaker 2:There's a study that shows now that there's, it's proven that it doesn't matter how many meals you eat a day. You can eat twice a day. You could eat seven times a day and the fact is, as long as you're eating the correct amount of calories and even macros, I would like to assume you'll get the results. Now imagine trying to eat 3000 calories in two meals. That'd be really difficult. That's 1500 calories a meal, right, versus spread it out. You know 500 calories per meal, um. So again, that that gets into the weeds of things. But look at your lifestyle, look at your days and and figure out what works best for you.
Speaker 2:So you know, having a professional, you know having a coach to show you, to teach you, to help hold you accountable. You're going to see results a lot faster if this is not your field of work, and so you know, if you're ready to really commit and you're tired of trying to figure it out on your own, then this may be a conversation that we want to have. You can shoot me a message on Instagram, at CoachKak, or I'll even leave a link below the podcast where you can click and we can jump on a quick call, no pressure, and just get some clarity, and if you feel like we're a good fit for you, then we can talk about some options when it comes to those sorts of things. So and we are going to basically take all the guesswork out but we're going to teach you the skills to be able to do this for a lifetime. Again, if you're not learning with whoever you're working with, this is a problem. This means that you're going to need them for the rest of your life. Nobody should have a coach or a trainer for the rest of their life to learn a skill. Now, when it comes to accountability, that's a whole nother topic. But again, when it comes to learning this, it's just a little learning curve and you don't have to be. You don't have to really stay with someone for that long to learn these simple skills that we're talking about.
Speaker 2:So, and lastly, I'll say this you know I mentioned this in the beginning about tracking. You do not have to track forever. I know I've really honed in on this whole episode about tracking your food, weighing, etc. If you have done this for a long time, you know I would even put a short time frame on it, saying 12 months, when you understand the calories that you're supposed to consume. So I hear people say, hey, I eat, I track my food, I watch what I eat, I portion control. What do you? What do you compare that to? Are you comparing that to your brother, your mother, your 300 pound cousin? Like, what are you comparing those portion sizes to? You need to figure out what is the correct portion for you and your goals.
Speaker 2:Now, when you get to a point where you've been weighing and you've been tracking and you've been watching what these food portions are, this is where you learn. You develop a skillset called caloric awareness. I can look at a plate of food and give a rough estimate of how many calories, how many grams of protein, carbs and fats. It's almost like an equation's going off in my head, but it's because I've done this for so long. So I honestly I do not weigh my food every day anymore. I have a staple and when I'm ready to make an adjustment to my calories and my intake, one of my macros, I will track again for a week and then I'm good again because I know exactly what I'm supposed to be eating and I can eyeball it pretty good. It's getting that caloric awareness. So if you can do it for a long enough time to where you feel confident in that, then there you go. Now that's true success. You don't have to weigh, you don't have to track, but that consistency, those habits, the food quality, all of those are ingrained inside of you. So now it's an identity shift. So I know that was a lot.
Speaker 2:I tried not to get too detailed with it. I wanted to really kind of hit the the you know a hundred foot overview of calories and macros. So I hope this was helpful. Again, if you guys got still a little bit confused or you're just like Chris, I need help. You know, give me, give me some guidelines or whatever. Shoot me an Instagram at coach CAC. Coach underscore CAC on Instagram.
Speaker 2:You can just say you listen to the podcast and we can just kind of have a conversation from there, or I'll leave a link in the descriptions of this episode. If you want to just book a call with me and have a chat, we can do that. No cost at all, no obligation. It's purely a conversation, and if you ask you want to know more about you know programming and costs and what that looks like, we can have that conversation at that point in time. All right. So I hope this was helpful. If you guys need anything, you know where to find me. Every Monday we're dropping a new episode of Unmasking Greatness, so hope you have a good rest of the week. I'll see y'all later. Peace.