Your Calorie Calculation

Your BMR: kCal

Your estimated activity based Maintenance calories: kCal. (TDEE)

Your estimated weight loss calories: kCal

What do all these numbers mean? 

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WHAT DOES A CALORIE CALCULATOR DO?

A calorie calculator is a tool that estimates the number of calories that you need to consume in a day to maintain your current weight, based on your age, weight, height, gender, and activity level. You can use a calorie calculator to get an idea of how many calories you should eat per day to maintain a healthy weight. Our calorie calculator will also allow you to input your weight loss or maintenance goals, and will estimate the number of calories that you need to consume each day to reach your goal. Calorie calculators can be a useful tool, but it is important to note that they are only estimates, and they may not be completely accurate for everyone. However, it can be a good starting point and I would recommend it for 3-7 days as an educational tool and help you understand calories & portions better.

Your BMR: kCal

WHAT IS BMR?

First - THIS IS NOT YOUR CALORIE TARGET.

BMR stands for Basal Metabolic Rate. It is the number of calories that your body needs to function at rest, or the amount of energy that your body uses to maintain basic bodily functions such as breathing, circulation, and cell production. BMR accounts for about 60-75% of the calories that your body burns in a day, and it is influenced by factors such as your age, weight, height, and gender. Do not use BMR as your calorie target. It is too low and unsustainable.

So, in easy terms - BMR is the amount of calories you would burn if you lay still for 24 hours.

Total Daily Energy Expenditure Estimation: kCal

In addition to BMR, there are several other factors that can impact a person's total daily calorie needs. One such factor is Non-Exercise Activity Thermogenesis (NEAT), which refers to the calories burned through everyday activities such as standing, walking, and fidgeting. Individuals with high levels of NEAT tend to burn more calories throughout the day than those with low levels.

Another factor is the thermogenesis of food, which refers to the calories burned during the digestion and absorption of food. Foods that are high in protein tend to have a higher thermogenic effect than those high in carbohydrates or fats.

Physical activity is another important factor. Exercise burns calories and increases muscle mass, which in turn increases BMR. The more intense and longer the exercise, the more calories will be burned. For example, a person who runs for an hour will burn more calories than a person who walks for an hour.

All these factors combined with BMR, determine a person's total daily calorie needs. It's important to note that everyone's BMR, NEAT, and activity levels will be different, and therefore, the total daily calorie needs will vary.

This number has been calculated based on your activity level 
Your Current Activity:  

WHAT IS ENERGY BALANCE?

Energy balance refers to the balance between the energy (calories) that you consume through food and beverages, and the energy that you expend through physical activity and other bodily processes. When the energy that you consume equals the energy that you expend, your body is in energy balance. 

If you are in energy balance, your weight will stay the same. 

If you consume more energy than you expend, your body will be in positive energy balance, and you may gain weight. 

If you use up more energy than you consume, your body will be in negative energy balance, and you may lose weight. This is what we refer to as a calorie deficit.

WHAT IS A CALORIE DEFICIT?

A calorie deficit occurs when you burn more calories than you consume through food and beverages. This can be achieved by reducing your intake of calories, increasing your physical activity, or a combination of both. A calorie deficit is often recommended for people who are trying to lose weight, because it can help to create a negative energy balance, which can lead to weight loss. However, it is important to note that a calorie deficit should be sustainable in the long term, and it should not be so severe that you find it too hard to stick to and make it more difficult to lose weight. 

Your Estimated weight loss calorie target is: kCal

DO WE NEED TO COUNT CALORIES TO LOSE WEIGHT?

Counting calories can be a useful way to monitor and manage your energy intake, and it can be an effective tool for weight loss. By tracking the number of calories that you consume, it may help you to be in a calorie deficit, which can help you lose weight. However, it is important to note that calorie needs can vary significantly from person to person, and there are many other factors that can influence weight loss besides calorie intake. Some people may find that they are able to lose weight without counting calories, by simply following a balanced diet and getting regular physical activity. Others may need to be more precise in their tracking in order to see results. Ultimately, the best approach will depend on your individual needs and preferences. It is important to note that calorie counting is not for everyone, and it can be time-consuming and challenging to maintain in the long term. 

The Pros & Cons to Calorie Tracking

Pros

  • Weight loss: By tracking your calorie intake, you can ensure that you are in a calorie deficit, which can help you lose weight.
  • Better portion control: Counting calories can help you to be more mindful of the amount of food that you are consuming, which can help you to eat more appropriately sized portions.
  • Better food choices: When you are counting calories, you may be more likely to choose foods that are lower in calories and higher in nutrients, because they will help you to stay within your calorie goals.
  • Increased awareness: Counting calories can help you to become more aware of your eating habits and patterns, which can help you to make healthier choices.
  • Personalised nutrition: By tracking your calorie intake, you can get a better idea of how much energy your body needs, which can help you to tailor your diet to your individual needs.

Cons

  • It can be time-consuming: Counting calories requires you to track everything that you eat and drink, which can be time-consuming and tedious.
  • It can be inaccurate: It can be difficult to accurately estimate the number of calories in the foods that you eat, especially if you eat out at restaurants or eat foods that do not have nutrition labels.
  • It can lead to an unhealthy relationship with food: Some people may become obsessed with calorie counting and may start to view food purely in terms of its caloric content, rather than its nutritional value or enjoyment factor.
  • It may not be sustainable: Counting calories can be challenging to maintain in the long term, and it may not be a feasible or enjoyable way of eating for everyone.
  • It may not address the underlying cause of weight gain: Counting calories may not address the root cause of weight gain, such as an underlying medical condition or unhealthy eating habits / behaviours.

Conclusion:

Overall, calorie counting can be an effective strategy for some individuals looking to manage their weight or reach specific health goals. It allows for greater control and awareness of food intake, and can help individuals make more informed and healthy choices about their diet. However, it's important to note that calorie counting may not be suitable for everyone, and that it's important to focus on overall nutrient quality, not just calorie intake. Additionally, it can be challenging to accurately track calorie intake, and some individuals may find it restrictive or overly time-consuming. It's recommended you consider the above before starting to track calories to make sure it's the right fit for you.

WHAT TO DO ONCE YOU HAVE YOUR CALORIE TARGET

The main principle of weight loss will be calories. However, it’s not as simple as just counting calories and eating anything. The food type is also very important for health, keeping us full and enjoyment.

Once we have our calorie target it is also important to pay attention to the macronutrient protein.

WHAT ARE MACROS?

'Macros' is a shortened term for macronutrients, which are the three main types of nutrients that your body needs in large amounts to function properly: carbohydrates, proteins, and fats. These nutrients provide your body with energy and are essential for good health. 

DO WE NEED TO COUNT MACROS?

In a nutshell, no we don’t. There’s no need to make dieting any harder or confusing than it already may be. However, it is important to understand their importance and I would recommend you do pay attention to your protein each day.

PAY ATTENTION TO PROTEIN FOR WEIGHT LOSS

Eating protein is important for weight loss for several reasons:

  1. Protein can help to increase satiety: Protein is more satisfying than carbohydrates or fat, and it can help to reduce hunger and cravings. This can make it easier to stick to your diet and prevent overeating.
  2. Protein can help to preserve muscle mass: When you lose weight, you may also lose muscle mass. Protein can help to preserve muscle mass and prevent muscle loss during weight loss.
  3. Protein can boost metabolism: Protein requires more energy to digest than carbohydrates or fat, and it can help to increase your metabolism. This means that you may burn more calories digesting protein-rich foods than you would if you ate the same number of calories from carbohydrate- or fat-rich foods.
  4. Protein can help with weight maintenance: After you lose weight, it is important to focus on weight maintenance. Protein can help to keep you feeling full and satisfied, which can make it easier to maintain your weight.

It is important to note that protein is just one piece of the puzzle when it comes to weight loss, and it is important to also focus on other factors such as overall calorie intake, physical activity, and overall diet quality.

HOW TO WORK OUT PROTEIN TARGET?

To work out your protein target use the following equation:

Your weight (in KG) X 1.5 = Estimated target.

You can aim for anywhere between 1.2 and 2.0, I like to go in the middle t 1.5 as a recommendation.

WHAT ABOUT CARBS & FAT?

Remember this important sequence.

  1. Calories - main principle for weight loss/maintenance/gain
  2. Protein - aim for your target, or to keep it simple - protein at every meal.
  3. As long as you’re in your calorie target & protein target, you do not need to stress about carbs & fat.