CALORIES EXPLAINED .......

You will have heard the word calories though around everywhere you look in the fitness world but it can be confusing with so much information out there on where to start when it comes to tracking your calories to suit your goals, your activity levels, body composition, your age , height and gender also play a part ......

So heres each one explained ....

CALORIE DEFICIT ....

A deficit is when you eat less calories than what you burn to lose weight/body fat. This is usually done over a 8-12 week period where you eat up to 500 calories less per day than what you burn to lose 1-2 lbs a week. It can be done over a longer period where you are in a 100-200 calorie deficit depending on the individual person and there goals.

MAINTENANCE CALORIES....

This is when you eat the same amount of calories as to what you burn to maintain the weight you are at.

CALORIE SURPLUS ........

A surplus is when you eat more calories than what you burn to gain weight and/or to gain lean muscle ( aka bulking) the amount can vary based on each individual body type, training intensity / volume and time spent in this phase but its usually up to a 500 calorie surplus.

Calories/food gives us energy - its energy in vs energy out ......BUT the QUALITY of those calories DOES matter for example just because you are in a deficit does not mean you will have less energy than someone in a surplus ......

If the surplus person is fuelling their body and reaching those calories through poor nutrition choices like lots of processed food, not enough protein, high sugar and saturated fats and the deficit person is fuelling with lean meats and fish, plenty of veggies / some fruit, healthy fats and wholegrain carbs then even though their energy in is less the QUALITY is still better therefore they will FEEL better.

Regardless of the amount you eat always look at the quality of what you are putting in first. If you feel crap most days then its most likely down to your nutrition / hydration or both.

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