Its pretty simple really. Calories in and Calories out. However not all Calories are equal!
You can’t just cut your calorie intake back to say, 1200 calories per day and decide to eat 1200 calories’ worth of chocolate, fries and other fatty or sugary treats. If you tried that, you’d soon feel lethargic, you’d lose concentration, your skin and hair would look terrible and you’d be putting yourself at high risk of all sorts of health problems.
Instead, you need a plan that provides nutrient-packed foods: ones that contain plenty of protein, complex carbohydrates, fibre and vitamins and other minerals which is exactly what our Meals offer at Eat Fit Kitchen!
Use the following link to calculate how many calories/kilojoules your body requires to maintain your current weight. Then decide whether you want to lose weight and tone up, or build mass and muscle.
TO LOSE WEIGHT: you need to be consuming less then your recommended daily intake stated in this calculation (whilst increasing exercise and energy expenditure)
TO BUILD MASS/WEIGHT: you need to be consuming more then your recommended daily intake stated in this calculation (whilst using a resistance training weights program to ensure you lean grow muscle mass)
HOW MANY CALORIES SHOULD WOMEN CONSUME FOR WEIGHT LOSS?
Generally speaking, a 1200-1400 calorie daily intake will see you dropping the kilo’s in conjunction with an exercise program (both Cardio and resistance training).
Its not recommended that any female go below 1200 calories per day as that is basically the minimum number of calories you can consume in a day while still making sure you are consuming all the nutrients you need to thrive and perform at your best.
HOW MANY CALORIES SHOULD MEN CONSUME FOR WEIGHT LOSS?
Generally speaking, a 1500-1800 calorie daily intake will see you droping the kilo’s in conjunction with an exercise program (both Cardio and resistance training). Men will probably be happy to hear they can eat more calories than their female counterparts.
Because men generally have more muscle and less fat than women, their basal metabolic rate (BMR) – or the number of calories they burn at rest – is higher. So that means men need more calories simply to function each day.