EDUCATION: I’m new to all of this - what calories should I calculate for fat loss, maintenance, or muscle growth?
I want to start this section by saying that whatever your goal is, it is valid. If you want to lose fat, awesome. I’ll help you do that. If you want to maintain & just get fitter, great! If you want to gain muscle, let’s do it!
NOTE: if you have a past of disordered eating/unhealthy calorie counting: skip this section entirely.
If you’re at the beginning of your fitness journey or getting BACK into it after some time off, it’s possible you’ll gain muscle AND burn fat at the same time (these are commonly called “newbie gains”). As you become more experienced, understanding these help!
This may seem simple, because it is!
We’ll figure out calories first
We’ll figure out protein intake second. Carbs & fats aren’t as important to think about (unless you’re a bodybuilder hehehe)
Make sure you read the notes!
An example will be given at the end of each.
FAT LOSS
1. Let’s figure out your calories first! For whatever your goal may be.
Take your goal body weight (in pounds/lbs NOT kgs) and multiply it by 12-13 (so that you have a calorie RANGE).
2. Let’s figure out your protein intake!
Take your goal body weight (in pounds/lbs NOT kgs) and multiply by 1.
A NOTE about “goal body weight”: this is not the bodyweight at which “you’ll be happy” or at which “your fitness journey will be a success.” At all. You might get to way above your GBW & feel great in energy, feel great in confidence & like you can maintain it happily! Great, that makes me happy & that makes you happy. The purpose of GBW is just to have a metric that realistically drives the results that keep you motivated. As a coach, my job is to balance your mindset.
How do we apply this?
I’m looking to lose 2kg for whatever reason. I’m currently 58kg, so my goal body weight is 56kg.
56kg in lbs = 123.5lbs
My calories therefore: 123.5 x 12-13 = 1500 - 1600 kcal (this is a fat loss calorie intake, so quite low and not long-term. Remember!)
My protein therefore: 123.5 x 1 = around 124grams/day.
Remember, consistency over perfect rigidity. I’ll keep saying it! You won’t stick to it every single day, that’s fine! Aim to stick to this 80% of the time for 3-4 weeks to see how it feels.
MAINTENANCE (OR JUST “LIVIN’ MY LIFE & ENJOYING FITNESS FOR THE HELL OF IT!”)
This is where we’ll probably live 80% of the year hehehe!
1. Let’s figure out your calories first
Multiply your current body weight (in lbs) and multiply by 14-16
2. Let’s figure out your protein intake second
Multiply your current body weight (in lbs) and multiply by 1 (as opposed to a fat loss phase, this results in you having more leeway and room for carbs/fats!)
How do we apply this?
I’m looking to maintain 58kg.
58kg in lbs = 128lbs
My calories therefore: 128 x (14 - 16) = 1800kcal - 2050kcal. These are my maintenance calories.
My protein therefore: 128 x 1 = around 130g/protein a day.
Remember, consistency over perfect rigidity. I’ll keep saying it! You won’t stick to it every single day, that’s fine! Aim to stick to this 80% of the time & see how it feels.
MUSCLE GROWTH/CALORIE SURPLUS
1. Let’s figure out your calories first
Multiply your goal body weight (in lbs) by 17-19
2. Let’s figure out your protein intake second
Multiply your current body weight (in lbs) and multiply by 1.2
How do we apply this?
Let’s say I’m 58kg but want to get to 60kg cause DA BOOTY has gots to grow.
60kg = 132lbs
My calories therefore: 132 x (17 - 19) = 2,250 - 2500kcal
My protein intake therefore: 132 x 1.2 = 158g of protein!
This will help with muscle growth!
Remember, consistency over perfect rigidity. I’ll keep saying it! You won’t stick to it every single day, that’s fine! Aim to stick to this 80% of the time for 12-15 weeks (muscle growth takes a while!)
There’s a lot to the MINDSET side of these processes, so make sure to open up on our private pages, get support when you need it, & check out our “mindset insight to action” challenges when you feel yourself in away feel discouraged rather than empowered from this knowledge.
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