Counting Calories

Counting Calories 

Not everyone wants to go down the route of counting calories, so please feel free to skip past this section if it doesn’t apply to you, and you would like to avoid counting calories. Although it is important to consider that counting calories is not just about cutting them out, it is also about ensuring that you are eating enough calories to support muscle growth and energy levels. Counting calories is an effective way to monitor your food intake and help you achieve your fitness goals, whether it’s weight loss, maintenance, or muscle gain. 

Here’s a comprehensive guide on how to count calories:

1. Understand Your Caloric Needs

• Calculate Your Basal Metabolic Rate (BMR): Your BMR is the number of calories your body needs at rest to maintain basic physiological functions (like breathing, circulation, and cell production). You can use the Mifflin-St Jeor equation to estimate your BMR:

• For men: 

BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5

• For women: 

BMR = 10 × weight (kg) + 6.25 ×height (cm) − 5 × age (years) −161

• Factor in Activity Level: Multiply your BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE):
• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
• Super active (very hard exercise/physical job): BMR x 1.9

To simplify this, you can use online calculators that will ask you a few simple questions to establish your current energy levels etc and this will work the total amount out for you. Simply google ‘online calorie calculator’. 

2. Set Your Goals

• Weight Loss: Aim for a calorie deficit of 500-1000 calories per day for safe weight loss of about 1-2 pounds per week, although it is important to check this with your coach before implementing.
• Maintenance: Consume calories equal to your TDEE (total daily energy expenditure as above).
• Muscle Gain: Aim for a surplus of 250-500 calories per day, depending on your goals and activity level although it is important to check this with your coach before implementing.

3. Track Your Food Intake

• Choose a Tracking Method:
• Apps: Use smartphone apps like MyFitnessPal, Lose It!, or Cronometer to easily log your food intake and monitor calorie counts.
• Food Diary: Keep a physical notebook to jot down everything you eat and drink throughout the day.
• Read Nutrition Labels: Pay attention to serving sizes, calories, and macronutrients on packaged foods. This will help you understand how many calories you’re consuming.
• Use a Food Scale: Weigh your food for accurate portion sizes, especially for items without nutrition labels (like fruits and vegetables).
• Be Mindful of Hidden Calories: Don’t forget to account for dressings, sauces, beverages, and snacks. These can add up quickly!

4. Stay Consistent

• Log Everything: Consistently track all meals, snacks, and beverages, including the ingredients in recipes.
• Adjust as Necessary: If you’re not seeing the desired results after a few weeks, reassess your calorie intake and adjust your targets accordingly. Speak to your coach and get the support needed.
• Be Patient: Changes in body composition take time. Focus on consistency rather than perfection.

5. Focus on Nutrient Density

• Choose Whole Foods: Prioritise whole, unprocessed foods that provide essential nutrients along with calories.
• Balance Macros: Include a healthy mix of carbohydrates, proteins, and fats in your diet to ensure you’re meeting your nutritional needs.

6. Listen to Your Body

• Hunger Cues: Pay attention to your body’s hunger signals and eat when you’re hungry. Counting calories is a tool, not a rigid rule.
• Quality Over Quantity: While calorie counting can be helpful, it’s also essential to prioritise the quality of your food choices for overall health and wellness.

Final Thoughts

Counting calories can be a valuable tool in achieving your fitness goals. By understanding your caloric needs, tracking your intake, and making informed food choices, you can effectively manage your diet to support your health and fitness journey. Remember, it’s about finding a sustainable approach that works for you! Always seek support from your coach and a health professional if something doesn’t seem right.