CALORIES
Energy balance determines whether weight will be gained or lost. Sadly, this is one of the most frequently ignored pieces of the puzzle and the place where most people’s sweat and tears can be quickly turned into smiles.
If you feel that you are being careful about selecting foods so that you eat only “healthy” foods, but are not losing weight, calorie balance is your problem. You need to eat less. (note: this is very common in the “I’m doing training but not losing any fat!” dilemma)
Similarly, if you are training really hard, not gaining muscle and not gaining weight, calorie balance is your problem. You need to eat more.
As a good ballpark figure, if you train 3-5 days per week, have a sedentary job, and aren’t obese, then if you multiply your bodyweight in pounds by 15, this will approximate your energy needs (To sustain your current weight).
For a more accurate calculation of your daily calorie needs use the site below:
You will be presented your results like this:
Note: Please only take this information from the page, any other relevant information will be provided to you here in this e-book.
It is not worth stressing on this number too much because all energy calculations are just estimations. Ultimately, what is important is that you stay consistent and track how this works out for YOU. In simpler terms if you are following the suggested calorie intake but not seeing results then amendments need to be made to suit.
We will cover meal portion sizing and calorie tracking as you move forward.