Is Calorie Counting For You?

With so many different diets and techniques out there it can be difficult to know which kind best suites you to give you the results that you’re after while keeping you at optimum health. Calorie counting is a technique that if done correctly can prove to be extremely effective with weight loss, maintaining a weight or gaining weight depending on your goal.

 

Basically how it works is that you have a basal metabolic rate (BMR) – this is the number of calories that your body naturally burns each day without adding in exercise. (if you’re wanting to find out what your BMR is there are some easy calculators to use online, I recommend this one https://www.bodybuilding.com/fun/bmr_calculator.htm )

 

The aim of calorie counting is to use your BMR to gage the amount of calories that you are wanting to consume. Depending on your goal, the percentage of you BMR that you consume will differ. For example if you are wanting to lose weight you want to be within deficit calories of your BMR (e.g. BMR is 1500cal/day so you would want to consume slightly less such as 1400cal/day). If you are wanting to maintain your weight than you would consume your BMR (e.g. BMR is 1500cal/day, consume 1500cal/day). If you are wanting to gain weight you would consume slightly higher than your BMR (e.g. BMR 1500cal/day, you would consume 1600-1700cal/day).

 

When calorie counting here’s a few thing to take into account:

  1. Consuming an extremely low deficit or extremely high surplus of calories is NOT healthy and can actually hurt your metabolism rather than give you desired results quicker. A maximum amount of deficit or surplus that you should allow yourself is 300 calories, 100cal is usually standard.
  2. If you are exercising the calories that you burn need to be accounted for (e.g. if you burn 400cal, that’s an extra 400cal that you should consume in order to stay within your daily range).
  3. Eating your desired calorie range still needs to be healthy and full of nutrients! (e.g. Yes eating a big mac meal from maccas and 2 chocolate bars might be within your range for the day, however is this fuelling and nourishing your body?)

 

Lastly, if you have any concerns or struggles with this and what kind of foods you should be consuming consulting with a nutritionist, dietician or your GP can be a great guidance to keep you healthy and on track.

 

Here’s a daily example of a balanced diet sticking within a calorie range:

 

CALORIE RANGE: 1400cal

Meal

Food

Calories

Breakfast

Carmen’s rolled oats with berry and coconut – mixed with unsweetened almond milk

Cappuccino with milk of choice

150cal

 

80-100cal

Snack

Chia pudding homemade (100ml light coconut cream, 1 tablespoon chia seeds, ¼ teaspoon vanilla essence, 1 tablespoon mixed berry puree – blend mixed frozen berries, mix in a squirt of honey)

150cal

Lunch

Chicken breast, ¼ avocado, leafy greens, tomato on wholegrain wrap

400cal

Snack

Muesli bar or homemade banana muffin

150cal

Dinner

Salmon fillet with leafy green salad

450cal

Total =

 

1400cal

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