Understanding
Calories - Using Them Effectively for Weight Goals
What are Calories?
Calories are units of energy found in food and drink. They
provide the fuel our body needs to function and stay alive. The calories we
consume each day are either:
·
Used for immediate energy
needs
·
Stored for future energy
needs
·
Burned through daily
living, exercise, metabolism
Calculating Your Calorie
Needs
Calorie needs differ by individual based on:
1.
Age
2.
Sex
3.
Height/Weight
4.
Activity level
5.
Muscle mass percentage
Use a calorie
calculator to estimate your needs and adjust as needed to meet goals.
Creating a Calorie
Deficit for Weight Loss
To lose weight, you must consume fewer calories than you burn on
a daily basis. Aim for a moderate deficit of 10-20% below maintenance needs for
safe, sustainable loss. Larger deficits can backfire.
Strategies to create a calorie deficit:
·
Lower caloric intake
through diet changes
·
Increase physical
activity and exercise
·
Combine diet and exercise
adjustments
Aim to lose 1-2 lbs per week only. Aggressive deficits can cause
muscle loss.
Finding a Maintenance
Level for Weight Stability
Your calorie maintenance level is the amount you can consume
daily to maintain current weight. To determine yours:
1.
Use calorie calculator to
estimate needs
2.
Track intake and weight
for 1-2 weeks, adjusting if needed
3.
Factor in activity
levels, calorie burn
Once established, eat around this amount daily to maintain
weight long-term.
Using a Surplus for
Muscle Gain
To build muscle mass and size, you'll need a calorie surplus to
fuel growth. General guidelines:
·
Aim for 300-500 calories
over maintenance needs
·
Adjust up gradually as
needed
·
Focus on protein intake
for muscular development
·
Time calories around
strength workouts for optimal use
Be patient - muscle gain is a slow process. Monitor weight
weekly and adjust calories as needed.
Frequently Asked
Questions
How
many calories should I eat to lose weight?
Reduce your maintenance calories by 10-20% (200-500 calories) to
safely lose 1-2 lbs weekly. Use a calorie calculator to find your deficit
target.
Will
undereating slow my metabolism?
Yes, overly aggressive calorie restriction can backfire by
lowering metabolic rate. Moderate deficits paired with exercise are best.
What
happens if I consume too few calories?
Consuming well under 1,000 calories daily can cause fatigue,
hair loss, irregular periods, nutritional deficiencies and lean tissue loss
over time.
