.png)
Figuring out how many calories you should be consuming on a daily basis can get confusing. As I discussed a few articles ago, tracking what you eat is extremely important if you’re serious about your fitness goal. “What gets tracked gets measured”. My Fitness Pal is fantastic for tracking your calories (download the app), it’s free.
However, it’s very inaccurate at giving accurate calories to people. So as a thank you for reading my past few articles send me an email at darraghgibbs@gmail.com, I have my own calorie calculator you can use, email me and I’ll send it onto you.
It will take 2 minutes to fill out and just make sure to fill it out correctly. You will be giving what calories and macros you need to be on in order to achieve your fitness goal (weight loss, muscle gain etc).
Few points to consider on the above:
1: Track properly – Many people don’t track correctly and underestimate how much they consume. So as a result, end up in a calorie surplus (gain weight) or maintenance calories(stay same weight). Please ensure you’re tracking properly before you think the calories giving are incorrect. Ensure you weigh your food and don’t give up; it takes a while to get use to tracking but when done consistently you’ll get the results you’re searching for.
2. Everyone is different – If you track properly and your weight isn’t moving you will need to adjust the calories yourself. I would wait two weeks before you do, if nothing changes drop them by 200-300 calories. Again, make sure you tracking correctly, this includes the weekend and snacks during the day.
3. Focus on calories and Protein – You are giving what macros you need, focus on hitting your calorie goal and protein goal. When it comes to Carbs and Fats, it comes down to personal choice. Reminder, 1 gram of Fat is 9 calories, 1 gram of carbs is 4 calories and 1 gram of protein is 4 calories. Fat isn’t bad for you; you need it in your diet. Just be mindful that fat is higher in calories in comparison to carbs and protein.
4. Eat the foods you love – The key to effective fat loss and keeping the weight off isn’t trying out a skinny coffee, slimming world or weight watchers. It’s about loving each meal you eat, that’s the secret nobody tells you. Once your calorie goal is met you will achieveyour weight loss/gain goal. Calories come first, hit your protein goal and do what you want with carbs and fats.
You should be looking forward to every meal you eat. Do that, stay within your calories and you will be fine.
As always, any questions drop me an email.
Coach Darragh
