Except for calories intakes, there is also macro nutrients intake that provide calories into it. Calculating your calorie needs can help you determine how many grams of protein, carbohydrates and fat you should consume each day.

Carbohydrate : 4 Calories per gram
Protein : 4 Calories per gram
Fat : 9 Calories per gram

This means that if you looked at the Nutrition Facts label of a product, I'll take an 100 grams of Egg,boiled as example :

Carbohydrate : 1.1 Calories x 4 Calories =  4.4 Calories
Protein : 13 Calories x 4 Calories =  52 Calories
Fat : 11 Calories x 9 Calories =  99 Calories
Have to sum up so that you would know this food has about 155.4 calories per 100 grams.




WHY DO WE NEED CARBOHYDRATES?

• provides glucose for energy
• help to function our brain work better
• make your body more happier
• contain loaded with essential nutrients
• help prevent heart disease, obesity
• lower cholesterol levels
• protect protein to build muscles in the body

Good carbohydrates, like whole grains and fruits and veggies, contain a lot of fiber—and fiber helps keep your bowel movements regular

Clearly, carbohydrates are important for normal health, so don’t cut them out of your diet.

WHY DO WE NEED PROTEIN?

• growth muslces, tendons, bones, organs and skin
• large molecules consisting of amino acids which our bodies need
• build and repair tissues
• make antibodies for better immune function
• making essential enzymes, hormones and other body chemicals
• energy when carbohydrate is not available
• muscle contractions - Preserving lean muscle mass
• keratin, collagen, elastin forms hair and nails
• carriers of oxygen in the blood
• stabilize Blood Sugar Levels

Literally every function of your cells, organs and whole body is controlled by proteins.  They are all made within the body from smaller molecules which ultimately have come from foods.  None of our body proteins arrives ready made.

If you are also trying to increase your protein intake, some types of cheeses may be better options to add to your low-calories, high-protein diet to help you meet your macronutrient goals, but then, which one to buy? Here is a list of 36 cheeses that provide the most protein per 100 gram of serving. Also a tips that is better to avoid buying those cheese are processed if you're in a diet.

Name Of Cheese	Calories	Protein	Carb	Fat	Other (water)
Nonfat Cottage Cheese	85	17%	2%	0%	81%
Kraft Free Singles	148	23%	12%	0%	65%
Non-Fat Mozzarella Cheese	149	32%	4%	0%	64%
Low Fat Cheddar Or Colby Cheese	173	24%	2%	7%	67%
Low Fat Muenster Cheese	274	25%	4%	17%	54%
Mozzarella Cheese	280	28%	3%	16%	53%
Reduced Fat Mexican Blend Cheese	282	25%	3%	17%	55%
Low Fat Cheddar Cheese	282	27%	2%	17%	54%
Camembert	300	20%	0%	23%	57%
Low Fat Monterey Cheese	313	28%	1%	21%	50%
Limburger	327	20%	0%	26%	54%
Brie	334	21%	0%	26%	53%
Tilsit Cheese	340	24%	2%	25%	49%
Provolone Cheese	351	26%	2%	25%	47%
Port De Salut Cheese	352	24%	1%	27%	48%
Blue Cheese	353	21%	2%	27%	50%
Mexican Queso Asadero	356	23%	3%	27%	47%
Gouda Cheese	356	25%	2%	26%	47%
Edam Cheese	357	25%	1%	26%	48%
Semisoft Goat Cheese	364	22%	3%	28%	47%
Muenster Cheese	368	23%	1%	28%	48%
Roquefort Cheese	369	22%	2%	29%	47%
Brick Cheese	371	23%	3%	28%	46%
Mexican Queso Anejo	373	21%	5%	28%	46%
Monterey Cheese	373	24%	1%	29%	46%
Mexican Queso Chihuahua	374	22%	6%	28%	44%
Pimento Cheese	375	22%	2%	30%	46%
Caraway Cheese	376	25%	3%	28%	44%
Swiss Cheese	376	28%	3%	26%	43%
Cheshire Cheese	387	23%	5%	29%	43%
Romano Cheese	387	32%	4%	26%	38%
Fontina Cheese	389	26%	2%	30%	42%
Colby Cheese	394	24%	3%	30%	43%
Gruyere Cheese	413	30%	0%	31%	39%
Goat Cheese(Hard Type)	452	31%	2%	34%	33%
Parmesan Cheese	456	42%	4%	28%	26%

Recently see a youtube video Female Fat Loss By Body Type.
Then I start research regarding this info, different type of body to adjust in the macro-nutrients on daily intake.




- natuarally thin
- very high metabolism & difficcult to gain weight
- smaller bone structure
- thinner limbs
- flat chested
- short upper body, long legs & arms, narrow feet and hands
- no real difference between the size of their hips, waists & shoulders
- very little fat storage
- small amount of muscle mass

Typical goal : Gain weight.
Food intake :
High Carbs - 50% - 55%
Moderate Protein - 25% - 30%
Low Fat - 20%

Estimated calorie consumption : consume 750-1000 calories more daily.

Start with 2g - 2.5g of Carbs per pound of your bodyweight
Start with 1.5g of Protein per pound of your bodyweight

Aim to eat every 2-4 hours.
Eat 5-6 times per day
Eat carbs with every meal

Suggested portions for Ectomorph Men Per meal :
~ 1 thumb of fat dense foods
~ 3 cupped handfuls of card dense foods
~ 2 palms of protein dense foods
~ 2 fists of vegetable


Suggested portions for Ectomorph Female Per meal :
~ 0.5 thumb of fat dense foods
~ 2 cupped handfuls of card dense foods
~ 1 palms of protein dense foods
~ 1 fists of vegetable

Exercise focus : Strength training
- lift heavy
- 4 to 5 sessions weekly
- reduce on cardio, 15- 20 mins, 2-3 times weekly


- athletic shape
- naturally strong
- Loses or gains weight easily
- builds muscles quickly
- broad shoulders
- store fat evenly
- medium size body structure

Typical goal : Lean up (maintain weight, reduced body fat, increase lean muscles)
Food intake :
Balance Carbs - 40%
Balance Protein - 40%
Balance Fat - 20%

Estimated calorie consumption : eat enough to maintain current body weight. consume slightly less for weight loss
Calorie deficit for lose weight - 500 kcal weekly

Decrease starchy carbs
Eliminate Alcohol

Suggested portions for Mesomorph Men Per meal :
~ 2 thumb of fat dense foods
~ 2 cupped handfuls of card dense foods
~ 2 palms of protein dense foods
~ 2 fists of vegetable



Suggested portions for Mesomorph Female Per meal :
~ 1 thumb of fat dense foods
~ 1 cupped handfuls of card dense foods
~ 1 palms of protein dense foods
~ 1 fists of vegetable

Exercise focus : Cardio & Strength training equally
- Strength training : Mix both (Compound & Isolation movements)
- moderate to heavy weights (8-12 reps, rest 30-90seconds between sets)
- 3 to 4 sessions weekly for both Cardio & Strength training
- 45 - 60 mins of quality workout session


- Larger bone structure
- often pear-shaped
- have a high tendency to store body fat
- soft body appearance
- naturally curvy
- put weight on easily / trouble losing weight
- slow metabolism
- hips wider than shoulders
- gain muscle easily
- lower tolerance for carbs & rich foods

Typical goal : Lose weight
Food intake :
Low Carbs - 25% to 30%
High Protein - 40% to 45%
Moderate Fat - 25% to 30 %

Estimated calorie consumption : Eat less total calories than what you're currently eating but still enough to maintain an active lifestyle

Have to pay more attention to their food intake in order to get fit
Eat smaller portions but more regularly to keep your metabolism on the higher end
Be careful with alcohol
Paleo style meal plans work well

Suggested portions for Endomorph Men Per meal :
~ 3 thumb of fat dense foods
~ 1 cupped handfuls of card dense foods
~ 2 palms of protein dense foods
~ 2 fists of vegetable



Suggested portions for Endomorph Female Per meal :
~ 2 thumb of fat dense foods
~ 0.5 cupped handfuls of card dense foods
~ 1 palms of protein dense foods
~ 1 fists of vegetable



Exercise focus : Cardio is the core of your training
- Compound movements with short rest to burn more calories
- Moderate weights (8-15 reps, rest 30-60seconds between sets)
- Add superset trainings ( 2 exercise without rest)
- Interval & circuit trainings are very effective as well
- 2 to 3 sessions weekly for Strength training
- 4 to 5 sessions weekly for Cardio training
- 45 - 60 mins of quality workout session

Whether you are trying to lose weight, build muscle, lose body fat, or even just maintain, knowing where you started, tracking and logging your progress helps keep you motivated and keeps you on track. Here are some great resources for helping you reach your fitness goals.

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Nutrition

Nutrition of eating clean is 70% of the fitness goals, therefore it is most important to get your nutrition down. Here is a basic list of Clean Eating Foods that we frequently have on hand.