Complete Summer Body Guide 2025 - Nutrition: Macro and Micro-Nutrients
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In our Complete Guide to Getting Your Summer Body , we have presented the 5 essential pillars :
π₯ Nutrition β Your daily fuel
ποΈ Workout β The sessions that sculpt your figure
π€ Recovery β The secret to injury-free progress
π§ Mindset β The mental strength that will keep you going in the long run
π Equipment β ββAccessories that optimize your performance
Each of these areas will be the subject of a dedicated article within our series: you are therefore in the right place to master the first pillar: nutrition .
Summary
Getting a Summer Body starts with mastering your energy balance : consuming fewer calories than you expend (calorie deficit) to lose fat mass, while still providing enough macronutrients (proteins, carbohydrates, fats) to preserve and build muscle mass, and optimizing your micronutrients (vitamins, minerals) to support your performance and recovery. This guide explains:
- the basics of calorie deficit (CICO) and how to calculate it,
- the precise macronutrient ratios to aim for,
- essential micronutrients for training,
- the optimal timing of your meals,
- summer foods to favor.
1. Base: calories consumed vs. calories expended (CICO)
1.1 What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories (food) than you burn (basal metabolism + physical activity), resulting in weight loss.
When you take in less energy (calories) than you burn, your body draws on its reserves, particularly stored fat, to fill this gap, leading to weight loss.
1.2 How do I calculate my basal metabolism?
Basal Metabolic Rate (BMR) represents the minimum amount of energy (in calories) your body requires daily to carry out its vital functions at rest, such as breathing, blood circulation, body temperature regulation and organ function.
The Harris-Benedict formula is a widely used method for estimating BMR based on your gender, weight, height, and age. Here are the formulas:
For men:
TMB = 66 + (13.75 Γ weight in kg) + (5 Γ height in cm) β (6.8 Γ age in years)
For women:
TMB = 655 + (9.6 Γ weight in kg) + (1.85 Γ height in cm) β (4.7 Γ age in years)
These equations provide an estimate of the number of calories your body burns while resting.
Once your BMR is calculated, it is essential to adjust it according to your physical activity level to obtain your total caloric needs (or Total Daily Energy Expenditure - TDEE ). This is done by multiplying the BMR by a coefficient corresponding to your activity level:
| Activity level | Description | Coefficient |
|---|---|---|
| Sedentary | Little or no exercise | 1.2 |
| Slightly active | Light exercise 1β3 days/week | 1,375 |
| Moderately active | Moderate exercise 3β5 days/week | 1.55 |
| Very active | Intense exercise 6β7 days/week | 1,725 |
| Extremely active | Very intense exercise and physical work | 1.9 |
1.3 How much deficit should I aim for?
A reduction of 500 kcal/day allows you to lose about 0.5 kg of body weight per week , a rate considered safe and sustainable. Aim for a maximum deficit of 1000 kcal/day to avoid drastically slowing your metabolism or losing muscle.
2. Macronutrients: proportions and benchmarks
Macronutrients are nutrients our bodies need in large amounts to function, grow, and provide energy. They are distinct from micronutrients (vitamins, minerals), which are required in smaller amounts. There are three main categories:
2.1 Proteins
Proteins are made up of amino acids, some of which are considered "essential" because the body cannot synthesize them. They are involved in the construction and repair of tissues (muscles, skin, organs) and play a key role in hormone and enzyme synthesis .
--> Each gram of protein provides 4 kcal of energy.
To preserve and increase lean mass in a calorie deficit, consume 1.6β2.2 g of protein per kg of body weight per day. Distribute 20β40 g per meal to effectively stimulate protein synthesis.
2.2 Carbohydrates
Carbohydrates are the main source of quick energy for the body. They are subdivided into:
- Simple sugars (fruit, sugar, honey) for a rapid supply of glucose ,
- Complex carbohydrates (whole grains, legumes, tubers) which release energy more slowly.
--> Like protein, each gram of carbohydrate provides 4 kcal .
Carbohydrates provide the energy needed for your workouts. They should make up 45β55% of your calorie intake, with a focus on whole grains, sweet potatoes, and legumes for a gradual release of glucose.
2.3 Lipids
Lipids, or fats, are essential for hormone production , the absorption of fat-soluble vitamins (A, D, E, K) and the protection of organs . We distinguish:
Saturated and unsaturated fatty acids (omega-3, omega-6) found in oils, avocados, oily fish.
--> Lipids are more caloric: each gram provides 9 kcal
Essential for hormone production and the absorption of fat-soluble vitamins, lipids should make up 20β35% of your calories, focusing on omega-3 (oily fish) and omega-6 (vegetable oils, avocado)
3. Micronutrients: Paying Attention to Every Detail
Micronutrients are nutrients that our bodies need in very small amounts , but whose role is crucial for health, growth and disease prevention.
They are divided into two main categories:
- Vitamins , which are organic compounds
- Minerals , inorganic elements.
Unlike macronutrients (proteins, carbohydrates, lipids), they do not provide energy, but are involved in many vital functions .
3.1 Vitamins
- Vitamin A: essential for vision , bone growth and skin health , it is found in orange vegetables (carrots) and animal products (liver, dairy products).
- B vitamins (B1, B2, B3, B6, B12, etc.): essential for the proper functioning of the nervous system; they cannot be stored and must be provided daily through vegetables, whole grains, and animal products.
- Vitamin C: major antioxidant, it participates in the formation of collagen , supports the immune system and promotes the absorption of non-heme (plant) iron.
- Vitamin D : regulates calcium , essential for bone strength and muscle function, often supplemented in winter or in cases of limited sun exposure.
- Vitamin E : antioxidant that protects cell membranes, present in vegetable oils and seeds.
- Vitamin K: essential for blood clotting and bone health, provided by green vegetables and certain oils.
3.2 Minerals
Calcium : a key mineral for bones , muscle contraction and nerve transmission, provided by dairy products, green vegetables and calcium-rich mineral waters.
Magnesium : involved in over 300 enzymatic reactions , including energy production and muscle relaxation, present in oilseeds, legumes and whole grains.
Potassium and sodium : regulate water balance , blood pressure and nerve transmission.
Iron : Essential for transporting oxygen in the blood; its deficiency causes iron-deficiency anemia. Found in red meat, legumes, and some green vegetables (in combination with vitamin C to promote absorption) γ CDC γ.
Zinc : Necessary for growth , healing and the immune system, provided by meats, seafood and seeds.
Iodine : essential for the synthesis of thyroid hormones , found in iodized salt and seafood.
4. Meal timing: anticipate each session
Timing your meals around each session is crucial to optimizing your performance and recovery.
Eating 2β4 hours before exercise, then a snack 30β60 minutes before , and finally a snack within an hour after training helps you maintain high energy levels, avoid crashes, and maximize muscle synthesis.
This three-phase breakdownβ1) complete pre-workout 2) pre-workout snack 4) post-workoutβis supported by professional recommendations and scientific studies.
4.1 Complete meal 2β4 hours before training
Eating a balanced meal 2 to 4 hours before allows for optimal digestibility and a gradual release of energy during the session.
- Composition: complex carbohydrates (whole wheat pasta, quinoa), lean proteins (fish, chicken), moderate lipids (avocado, olive oil).
- Objective : to fill glycogen reserves , the main fuel for intense efforts, without gastric discomfort
- Example : bowl of brown rice, grilled salmon and green vegetables, or chicken and avocado wrap.
4.2 Snack 30β60 minutes before: the last-minute adjustment
When there is no time for a full meal, a quick snack 30β60 minutes before exercise stabilizes blood sugar and prevents low blood sugar levels.
- Recommended ratio: 3 parts carbohydrates to 1 part protein (3:1), to combine rapid energy and muscle preservation.
- Options :
1) Banana + Greek yogurt (fast carbs + protein)
2) Fruity smoothie (fruit, plant-based milk, protein powder)
3) Energy bar made from dates and vegetable proteins.
4.3 Post-workout snack within one hour
Consuming 20β40 g of protein and 0.8β1 g of carbohydrate per kg within 60 minutes after exercise promotes the anabolic window for muscle repair.
Objective : to restart protein synthesis , replenish glycogen , and reduce muscle catabolism
- Quick options :
1) Protein shake + oatmeal
2) White cheese + dried fruits and honey
3) Hard-boiled eggs + slice of whole-wheat bread.
- Hydration : continue to consume water or electrolyte drinks to compensate for losses.
5. Next steps
To refine your Summer Body program, delve deeper into each pillar:
π Nutrition: Macro and Micro-Nutrients
π Fat Burning HIIT Workouts v1
π Push Pull Lug Workouts v2 for Fat Burning
π Recovery Plan: Sleep and Stretching
By following this nutrition guide, you'll lay a solid foundation for your Summer Body 2025: controlled calorie deficit, precise macro/micronutrient intake, optimized timing, and seasonal food choices. It's your turn!