SS Fitness

Have you ever wondered, ‘how much food should I eat?’ It’s a question that’s been popping up in my conversations with friends, family, and clients quite frequently. The answer, as it turns out, is not a one-size-fits-all solution. The amount of food you should consume each day is intricately tied to your unique goals and what you’re striving to achieve through your nutrition.

Let’s demystify the concept of calories. Many of us have a skewed perception of what they are and their role in our diet. In simple terms, calories are a measure of the energy we take in through our food. They serve as a guide, helping us understand the quantity of food we consume and, consequently, how our bodies respond to it based on our goals.

For example, if your goal is weight loss, you must be in a calorie deficit, which means you eat less energy than you are exerting. On the other hand, if your goal is to gain muscle, you need to be in a calorie surplus, meaning you are eating more calories than you are exerting.

You must first know your maintenance calories to calculate your calorie deficit or surplus. This is the amount of calories you need to consume to maintain weight. You can find your maintenance calorie level by tracking your food intake over three days and then getting the average, or you can use online calculators that consider your age, height, and weight. These methods provide a basic estimate.

It’s essential to adjust your food intake based on your goals. Whether you’re trying to lose, gain, or maintain your current weight, make sure you stay in a balance and surplus for a short time. It’s beneficial to cycle through slight deficits or surpluses for around four to eight weeks and then return to maintenance for a while.

Understanding your calorie needs is a critical component of shaping your body according to your goals. Always consult with a professional or use reliable tools to get personalized insights into your specific calorie needs.

If you’re having trouble maintaining your calorie intake or achieving a calorie deficit, I strongly recommend analyzing your macronutrient breakdown. Check out the article I wrote where I provide a detailed explanation of the types of macronutrient breakdowns you should aim for, depending on your goals.

I’ll cover this topic in more detail later, but I hope this overview helps you understand what it means to be in a calorie surplus, deficit, or at maintenance. Definitely reach out to your medical advisor for advice!