Nutritional Calculators

Nutrition calculators help us understand how much and what we should be eating to optimise our health goals. No Spoons to Cook is about sharing how we transformed our spoons by changing how we approach food. Calculators help you understand where to start with that optimisation process.

Whether you want to call it ‘functional nutrition’ or ‘ancient wisdom’, the outcome is the same. “You are what you eat” and you can improve the quality of your wellbeing by tweaking the way you approach what you eat.

We’ve included calculators for Ketogenic Lifestyle, Low Carb Lifestyle and the Australian Dietary Guidelines Recommended Macros. We explain the difference and benefits between the different ways of eating here.

After a bit of debate, we have included a BMI Calculator, however we recommend that you use the Macro Calculators to better support your goals. We explain whyhere.


What is a macro?

‘Macros’ or macronutrients are the building blocks our body needs to function. Macros are essential nutrients, meaning we need to consume them from food or supplements. Our body won’t produce them on its own.

The three primary macros we focus on are carbohydrates, protein and dietary fats.

Understanding macronutrients and balancing their intake is important for maintaining overall health.Optimising macronutrient intake to meet individual needs and preferences can help achieve specific health goals and overall better wellbeing.

In our experience, ketogentic and low carbs ways of eating have been pivotal in managing our wellbeing as spoonies. Sharing that knowledge is how No Spoons to Cook came to be.

Read more about the difference between keto and low carb lifestyles.

Calories vs Kilojoules

Bothcalories and kilojoules areways to measuring units of energy in food and drinks.

Calories (kCal) is a term most commonly used in the United States and used colloquially to describe the nutritional value of food.

In the rest of the world, we use kilojoules (kJ). Australian food labelling (and clinical conversations) are all done in kilojoules.

This causes a fair bit of confusion because the values between a calorie and kilojoules are different…1kJ is equal to 0.239 kCal.

This is another reason we advocate working in macros. Measuring your intake in kCal or kJ alone doesn’t provide any insight in the balance of what you’re eating. For example, a handful of almonds has the same jK as a roll of Pascal Jubbies (jelly lollies). From a nutritional standpoint, they are night and day when you look at the macros between them.

Unfortunately, the calculators we currently use (and most apps available) are based in jCal. We are working with the developers to include jK.

Australian Dietary Guidelines

The Australian Dietary Guidelines give advice on eating for health and wellbeing.It outlines the types and amounts of foods, food groups and dietary patterns and is the reference guide forhealth professionals in Australia.

They apply to all healthy Australians, as well as those with common health conditions such as being overweight. They do not apply to people who need special dietary advice for a medical condition, or to the frail elderly.

As spoonies, we benefit from working with nutritionist or dieticians to tailor our dietary needs to with health conditions and the impacts medications can have on our body’s normal functions.

Australian Dietary Guidelines
High angle of crop anonymous female with centimeter on legs checking weight on scales on white background

Scales vs Measurements

Hands down, scales can be the most unmotivating factor when you are working on your health goals.The scales are one indicator (and not an accurate one) of tracking your progress. If you are working on your weight and increasing your exercise, the scales will never reflect your actual progress.

Taking measurements is a more accurate way to tracking your overall progress. It accounts for changes in muscle and fat measurements. Read more about taking measurements and how weight fluctuates.

Body scans provide a more accurate view of your body composition. Often gyms and health clinics have the equipment on site. It dives into bone density, visceral fat vs body fat, muscle mass and more accurate measurements of your body composition overall. These can cost as little at $10 through to $100+.

The next level up is a DEXA Scan done at a radiology provider. If you’re hoping for Medicare to cover some of the cost of a DEXA scan, you will need a doctor’s referral.

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