HOW MANY CALORIES SHOULD YOU BE EATING?
I’m sure you must have heard the term ‘calories’ by now when it comes to the fitness industry, right?
In its simplest of forms, a ‘calorie’ is a unit of energy. Your body requires these units of energy in order to be able to perform simple everyday tasks (no matter how big or small those tasks may be).
When we consume food, our bodies break it down to absorb the nutrients it contains, whilst using the calories found in the food as a source of energy. How much of which, depends on you and your activity levels.
Any excess calories that haven’t been used for fuel will be stored. This is what is known as an excess of calories - where you are consuming more calories than you are burning. Also known as being in a ‘calorie surplus’. If you were to do this repeatedly over a period of time, this will lead to an increase in weight as well as gaining body fat.
The opposite would happen if you were to be consuming less than what your body is using. The body would then have no choice but to use the stored fat cells as fuel for energy, therefore leading to a reduction in body fat. This is known as a ‘calorie deficit’.
To know how many calories you need to consume, you firstly need to understand the concept of calories in and calories out as well as knowing what your primary goal is.
Maintenance Calories = When the amount of calories you consume is the same as the amount you burn. The clue is in the name, but this is where you would want to be if you would like to ‘maintain’ your current body weight.
Calorie Deficit = When the amount of calories you consume is less than the amount you burn. This is what you would need to be in if fat loss is your ultimate goal.
Calorie Surplus = When the amount of calories you consume is more than the amount you burn. This is where you would want to be if gaining weight & building muscle is your primary goal.
Use this quick & easy equation to work out how many calories you should be consuming. Please note that these numbers are rough estimates. Monitor your weight and make adjustments if necessary over time.
Bodyweight (in lbs) X 10-12 = Calorie Deficit
Bodyweight (in lbs) X 12-14 = Maintenance Calories
Bodyweight (in lbs) X 14-16 = Calorie Surplus
(Use the lower range of numbers when multiplying if you are a sedentary person)
*If you would like something a little more accurate, check out the ‘Harris Benedict Equation’.