Nutrition is arguably the most important variable when it comes to weight loss. How? Well, as you probably know, our bodies need food to live. We need a variety of macronutrients every single day just to maintain our current weight and overall body composition. With that said, wouldn’t it be good to know and understand how many grams or calories we need each day just to live?
Once we establish how many calories our body needs for maintenance, we can then tailor our daily nutrition to meet our individual goal. Previous articles spoke about how many calories are in each gram of macronutrient, here it is again as a reminder:
1g of carbohydrates = 4kcals,
1g of protein = 4kcals,
1g of fats = 9kcals.
When it comes to nutrition, we are all going to fall into one of the three options below:
- Calorie deficit = weight loss
- Calorie balance = maintenance
- Calorie surplus = weight gain
BMR refers to Basal Metabolic Rate. This is also known as our maintenance calories or our daily calorie intake. Check out the formula below so you can calculate your own.
(10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
For example, a female weighing 60kg, standing at 170 cm, aged 30
(10 x 60kg) 600 + (6.25 x 170 cm) 1063 – (5 x 30 years) 150 + 5 = 1518 calories
This is the amount of calories you need to stay the same, this is your calorie balance for maintenance. If you exercise, you need to eat more. For example, let’s say you burn 600 calories in a one hour personal training session, you would then need to eat 600 calories more to make up for the energy expenditure and calories burned. If you didn’t, you would then be in a calorie deficit for that day, which, if repeated over time, can result in weight loss.
It really is that simple. Find foods you enjoy that fall within your daily calorie intake. If you want to lose weight, don’t go over this number. A good guide is to create a -500 calorie deficit each day = 3500 calories for the week. Exercise by doing a variety of cardiovascular training and resistance training 3-4 times a week and you will be burning calories. This will help you lose weight and see a change.
Where many people go wrong, is that they will be strict and monitor the food they eat from Monday to Thursday resulting in a calorie deficit by eating under their daily BMR. Then on Friday, Saturday and Sunday they eat and drink more resulting in a calorie surplus. These 3 days over the weekend cancel out the hard work done during the week, which at the end of the week, show no calorie deficit. Then they don’t exercise much which means that their weight or body shape will not change.
Now that you have this knowledge, go put it to good use! Tag me in your progress towards your goal using my instagram handle below. I look forward to seeing your results.
Visit my Instagram page @nicky__fitness and my website www.nicky-fitness.com for more information.
Best wishes! Nicky Fitness