What to do with your calories now you have worked out how many you have everyday.
Hopefully you used my calorie calculator – it takes some work but once you have worked out what you should be on dieting/maintenance and weight gain is a bit easier.
In this blog we’ll focus on what to now do with those calories.
Let’s say example you ended up on 2000 calories for your maintenance it’s a nice round easy number – the only reason I picked it,
Let say you weigh 65kg, exercise 4 times a week, first thing we have to do is work out your daily protein as a high protein diet makes Everything to do with weight loss, maintenance and gain easier,
You have to have a range so you don’t get obsessed with figure, you have a tip top and bottom range.
The range is between: 1.7g – 2.2g x 1kg bodyweight so 65 x 1.7 = 110.5grams of protein per day (minimum a day)
Then 2.2 x 65 = 143grams of protein per day (maximum)
So your daily range of protein will be 110 grams to 143 grams of protein which equates to 440 – 572 calories as its 4 calories per 1gram of protein.
Which if we take that away from your daily calories (2000) we get left with 1560-1428 calories per day. These remaining calories can come from wherever you want, high carb, low carb, high fat, low fat!
You need to make sure your health comes first, so make sure there is veg in there, either as smoothies, roasted, boiled it really doesn’t matter just make sure you get veg in there and fruit, same again, as smoothies, juices, fruit salads whatever, just eat fruit!
Once the base of your diet is protein and health based, you can use your calories on your favourite things, burgers, sweets, chocolate whatever it.
I love pick n mix! So when I diet I won’t have carbs in my meals, or will have very few carbs and will purposely make sure I pick lower carb fruit and veg in the meals so I can enjoy my pick n mix, which means my adherence to the deficit should be better, if adherence is better and more consistent the results will be better and quicker.
Counting and tracking what you eat makes this process quite possibly 1 million times better and easier! Likewise having a diet plan or diet guide makes this process easier, I give clients a guideline with what a weekly diet will look like, as a base and they can then add in things they like.
If you need to lose weight and have done all this maths and work to get ready but now don’t know what to do remember to comment and I can help you, if you’re Birmingham based and want personal training then comment below and I’ll get in touch!
Have a great week!
The Main Author is Dan Grimes, Guest authors will be posting too.