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Daniel Murphy // Dietitian // March 24
In the quest for a healthier lifestyle and weight management, understanding the fundamentals of calorie intake and expenditure is crucial. This section will guide you through the concept of calorie deficit, why it matters, and how to calculate it effectively. Start by working out your calories with the Free Calorie Calculator below. This will work out your calories deficit, surplus or maintenance. It provides roughly a 500kcal deficit for weight loss, and a 500kcal surplus for weight gain. A really good starting point on a health journey.
A calorie deficit is the cornerstone of weight loss. It occurs when you consume fewer calories than your body needs to maintain its current weight. The human body operates on a simple principle: if you burn more calories than you consume, you lose weight. Conversely, if you consume more calories than you burn, you gain weight. This fundamental principle forms the basis of weight management and is a key factor in achieving your fitness goals.
Creating a calorie deficit using the calorie calculator can make your goal a lot more straightforward. This way you can confidently work towards a target with calorie tracking.
“ For weight loss, our recommendation is to aim for a deficit of around 300-500 calories per day. This deficit can increase from 500-1000 calories a day with a BMI of 30 and over.”
This can result in a weight loss in a healthy range of 1-3.5kg a month, or 4-8lbs a month. It’s essential not to go below you Basal Metabolic Rate (BMR) which is also provided in the calorie calculator. This is the calories you body needs for basic functions of survival.
While a calorie deficit is necessary for weight loss, it’s equally crucial to determine how long you should maintain it. Prolonged calorie deficits may lead to muscle loss, nutrient deficiencies, poor food relationship, unsustainable diet cycles and other health issues. Therefore, it’s recommended to use calorie deficits as part of a structured plan with a certain timeframe in mind.
If the weight loss phase is longer term, it can benefit to allow breaks at a calorie maintenance throughout. These are best structured and planned around larger events where it can be harder to maintain a calorie deficit. These break periods aim to prevent prolonged low-calorie intake. This way we can protect food relationship as well as limit psychological and behavioural challenges.
“A common approach is to follow a calorie deficit for 12-16 weeks, followed by a maintenance phase for 4-6 weeks.”
A maintenance phase is important for improving food relationship. It’s a period of time you can take a break from calorie tracking, meal plans which is needed. Listen to your body’s natural hunger and satiety cues. Intuitive Eating is a practice that is well worth practicing longer term as this helps breakdown the beliefs of dieting culture.
Our macronutrient intake plays a crucial role in control cravings, maximising recovery from workouts and providing us with higher energy levels. A balanced diet includes a ratio of carbohydrates, proteins and fats. Here are the Apex Nutrition recommendations if following a calorie deficit. These will be all provided from the calorie calculator above so no need to work them out.
Including an adequate amount of protein in your diet can help you feel full and satisfied. This is important when in a deeper calorie deficit of 500+ calories. It’s also good to include for gym recovery, as recovery can be slower when eating less calories than your body needs. Protein-rich foods such as yogurts, meat, fish and eggs also have a lower impact on blood sugar levels, reducing the likelihood of sugar cravings
Opt for complex carbohydrates like whole grains, fruits, and vegetables. These provide sustained energy and help avoid the rapid spikes and crashes in blood sugar associated with refined sugars. Don’t fear carbs. They are the best form of energy and have huge benefits in performance if you’re doing regular exercise.
Healthy fats, such as those found in avocados, nuts, and olive oil, can promote satiety and reduce the desire for sugary snacks. Limiting process fats like takeaway can greatly benefit how you feel in a calorie deficit. They often can be higher in calories than the previous two macronutrients so make sure to portion size.
Body Mass Index (BMI) is a valuable tool for categorising individuals into different health classes based on their weight in relation to their height. Understanding these classes can help you assess your current health status and set realistic goals. It’s important to not get caught up with BMI as it’s not very accurate for individuals who may have good muscle mass.
Underweight (BMI < 18.5): Individuals in this category may be at risk of health problems associated with low body weight. If you find yourself in this class, it’s essential to consult with a healthcare professional to determine the underlying causes and develop a plan for healthy weight gain.
Normal (BMI 18.5 – 24.9): Falling within this range generally indicates a healthy weight for your height. However, remember that BMI does not consider factors like muscle mass or body composition, so make sure to ask our team of nutritionists and dietitian’s if it’s something to be concerned about.
Overweight (BMI 25 – 29.9): This class suggests that you may have excess body weight, which is associated with health issues like diabetes, heart disease, and high blood pressure. Not all who fall into this category may have health concerns, especially if you’ve lean body mass.
Obese (BMI ≥ 30): Having a BMI above 30 is linked to a higher risk of several serious health conditions, including type 2 diabetes, heart disease, and certain cancers. If you find yourself in this category, it can be beneficial to seek professional guidance for weight management and lifestyle changes.
Lowering your BMI through a calorie deficit is a well-established approach to managing your weight and improving your health. As discussed earlier, a calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. When you consistently maintain a calorie deficit, your body is forced to use stored energy reserves, primarily in the form of body fat, to meet its energy needs. This results in weight loss, which, if done sustainably and safely, can lower your BMI over time.
At Apex Nutrition, we are dedicated to helping you make informed decisions about your calorie deficit and achieving your weight loss goals. Our comprehensive weight loss program is designed to provide you with personalized guidance and support on your journey to a healthier BMI. We offer tailored plans that consider your individual needs, activity levels, and dietary preferences. Through our program, you will gain access to expert advice on creating a safe and effective calorie deficit while ensuring that your nutritional needs are met. Our approach emphasizes sustainable lifestyle changes and long-term success, focusing not only on lowering your BMI but also on improving your overall health and well-being. With Apex Nutrition, you’ll receive the tools, knowledge, and ongoing support needed to achieve and maintain a healthier weight through a well-balanced calorie deficit.
If you’re ready to take control, live a healthier lifestyle and embark on a successful weight management journey, our expert team of expert dieticians at Apex Nutrition are here to guide you every step of the way. Our personalised weight management plans, designed by the best dietitian in Ireland, offer you a path to healthier living, improved well-being, and a balanced BMI. Don’t wait to transform your life – click below and get a free consultation to start your journey towards a healthier, happier you. Together, we can achieve your weight management goals and provide you with the support you need for long-term success. Your healthier future begins now.
Calories are units of energy found in food and beverages that the body uses for fuel. They are essential for maintaining bodily functions, supporting physical activity, and managing weight.
The number of calories needed per day varies depending on factors such as age, gender, weight, height, activity level, and metabolic rate. Generally, adult females need between 1,600 to 2,400 calories per day and adult males need 2,000 to 3,000 calories per day for men, but individual needs may differ. Use the calorie calculator above to work out your calories.
A calorie deficit occurs when you consume fewer calories than your body needs for energy expenditure. This deficit forces the body to burn stored fat for fuel, leading to weight loss over time.
While all calories provide energy, the types of foods that calories come from can affect weight loss and overall health differently. Nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains provide essential vitamins, minerals, and fiber, while empty-calorie foods like sugary snacks and processed foods offer little nutritional value and may contribute to weight gain.
You can track your calorie intake using various methods, including keeping a food diary, using smartphone apps or online tools, or reading nutrition labels. Apps like My Fitness Pal, Cronometer, Nutricheck, and Libro are all ways to track calories.
While counting calories can be a helpful tool for weight loss, it’s not necessary for everyone. Some people may prefer to focus on portion control, mindful eating, or following specific dietary patterns (such as the Mediterranean diet or the DASH diet) rather than counting calories.
Yes, consuming too few calories can slow down metabolism, decrease energy levels, and lead to nutrient deficiencies, which can ultimately hinder weight loss and affect overall health. It’s important to strike a balance and ensure that calorie intake is adequate to support basic bodily functions and physical activity.
To create a calorie deficit without feeling deprived or hungry, focus on eating a balanced diet that includes plenty of fibre-rich foods, protein, and healthy fats. Also, prioritise nutrient-dense foods that provide satiety and avoid empty-calorie foods that offer little nutritional value. Additionally, listen to your body’s hunger and fullness cues and aim for gradual, sustainable changes rather than extreme calorie restriction. Check out the Apex Weight Loss Program for personalised 1:1 Support.
