Calorie Deficit + Surplus: What?

Understanding Calories and Your Energy Needs

To maintain optimal health, it's crucial to balance the energy we consume with the energy our bodies expend. Whether you're aiming for weight loss, muscle gain, or simply to maintain your current weight, understanding calories is essential.

What are Calories?

Calories measure the energy content of food and beverages. They provide the fuel our bodies need for basic functions and activities, including exercise.

Types of Energy Expenditure

1. Resting Energy Expenditure: This includes the energy used for basic bodily functions like breathing and circulation.

2. Diet-Induced Energy Expenditure: This accounts for the energy used during digestion, metabolism, and nutrient storage.

3. Activity Energy Expenditure: The calories burned during physical activities, ranging from daily tasks to structured exercise.

The total calories needed vary based on factors such as gender, weight, age, and activity level.

Calculating Your Calorie Needs

Step 1: Calculate your Resting Metabolic Rate (RMR):
- For males: 9.99 x weight + 6.25 x height - 4.92 x age + 5
- For females: 9.99 x weight + 6.25 x height - 4.92 x age - 161

Step 2: Factor in your activity level:
- Sedentary: 1.2
- Lightly active: 1.375
- Moderately active: 1.55
- Very active: 1.725
- Extra active: 1.9

Step 3: Calculate maintenance calories:
- RMR x activity level

Step 4: Adjust based on your goal:
- Calorie deficit for weight loss: Eat fewer calories than maintenance.
- Calorie surplus for muscle gain: Eat more calories than maintenance.
- Adjust by approximately 500 calories, but consult a professional for personalized guidance.

Calorie Deficit

A calorie deficit aids weight loss by prompting the body to use stored fat for energy. Tips include meal preparation, reducing processed foods, and controlling portions.

Calorie Surplus

A surplus supports muscle gain by providing extra energy for growth. Focus on nutritious foods, increase meal portions, and snack wisely.

Things to Note

- Avoid extreme deficits or surpluses to prevent health issues.
- Combine a balanced diet with regular exercise.
- Seek advice from a healthcare professional for personalised guidance.

For Personalised Guidance

Consult a healthcare professional to determine the best approach for your health and fitness goals. They can help create a plan tailored to your needs, ensuring you maintain a healthy diet and lifestyle.