This is a simple Nutrition Kalculator I have created to help keep track of your Calories and Macros more efficiently.

How To Use:

For every meal you consume, enter its Total Calories, and for better results also enter its Protein, Carbs, and Fat in grams (g). Try to enter values as accurately as possible, but if there is a discrepancy in the data, the Kalculator will let you know.

If your goal is to lose weight, you should be in caloric deficit, meaning you burn more calories than you consume.

You can easily track your calories burned by the end of the day using the Apple Fitness app, circled in white on Figure 1.1, then just compare that number to your total consumption obtained using the Kalculator above:

Figure 1.1

You can find out your body fat percentage easily by going to the doctor or possibly at a gym with a special measuring device.

Below are some excerpts from the personal training program that provide insights into helpful statistics and definitions for training terminology.