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Things You Need To Know . . .

Things you need to know . . .
Health & Nutrition Articles
Health & Nutrition Articles

By Aaron Malton at Rose Bay

Things you need to know . . .

A calorie is a unit of energy and we all require x amount per day.

Energy Balance

70% BMR (Basal Metabolic Rate) which is responsible for pumping blood and oxygen around the body, vital organs being used, breathing, walking, talking, sitting, moving, eating, drinking (all the involuntary stuff we don't give much thought to) yes, a massive 70%.

15% TEF (Thermic effect of food) this is the heat we generate when eating.

15% Activity level of which is broken into 2 parts - EAT (Exercise Activity Thermogenesis) this is what you do in the gym / PT / group exercise / boot camps - The other part is your NEAT (Non-Exercise Activity Thermogenesis) this is making better choices with your daily movement - get up out of your office chair every hour, park your car a little further away from your destination, walk intermittently.

This Energy Balance makes up your daily calories.

Your daily calories are what we call your Total Daily Energy Expenditure (TDEE)

The example below is a 70kg 50 year old female that moves 3-5 times per week moderately - None of us are sedentary unless disabled please understand that even if you work in an office.

2000 Calories per day to maintain this 70kg of bodyweight.

If this person's goal was to lose 10kgs she would be placed in a calorie deficit between 10-30%, to make numbers easy let's use 10% (the higher the more aggressive and less sustainable to stick too, 30% maximum also helps preserve muscle but for this example 10%)

10% less than 2000 is 1800 meaning this female would be aiming to eat 1800 calories per day until she lost the 10kgs approx. 6 months or less.

Macronutrient Split

It is important we have balance, there is no magic formula but it does make sense to have a balance of everything and include everything to ensure sustainability and an enjoyable not restrictive lifestyle.

Eating higher protein is advisable as it is a repair macronutrient and its job is to build our muscle tissue and boost metabolism, also contributes highest to your TEF.

Now it is suggested to have 1g of protein per pound (lbs) of body weight. In this case Female x weighs 70kg therefore at 2.2x (kg - lbs) weighs 154 lbs. = 154g Protein - This is essential to the body.

It is also suggested to eat 0.4g of fat per pound of body weight. In this case Female x weighs 70kg there at 2.2x weighs 154 lbs x 0.4 = 61.6g rounded to 62g of Fat - This is essential to the body.

Protein Macros = 154g x 4 Kcal in 1g of PTN = 616 Kcals

Fat Macros = 62g x 9 Kcal in 1g of FAT = 558 Kcals

Carbohydrates and Alcohol are non-essential and should use up the remainder of our daily calories.

Therefore, our target of 1800 - 616 - 558 = 626 left over.

Now there are approximately 150 Kcals in 1 Alcoholic drink (variable but mostly excluding cocktails)

626 - 150 = 476 Kcal of Carbohydrates = 119g CHO

To sum up if Female X stuck to the following, she would lose 10kg in 6 months or less drinking an average of 7 alcoholic drinks per week.

Protein (PTN) - 154g / 616Kcals

Fat (FAT) - 62g / 558kcals

Carbohydrates (CHO) - 119g / 476kcals

Alcohol (ALC) - 7 drinks per week @ 150 calories approx. per drink = Total of 1800 kcals.

Also aim to drink 1 litre of water per 25kg of body weight plus a litre per hour of exercise.

Now when she gets there, she no longer requires to eat in a calorie deficit  she now requires to eat at her maintenance level of calories, her requirements are now different and would need to be re-evaluated.

A smaller deficit you stick too always outweighs a larger one you don't.

So be realistic and give yourself a chance.

These restrictive 1200 calorie meal plans you have been sold do not serve you and were never sustainable, they failed you not you them.

So please I encourage you to take on our recommendations and if we can help you along the way we would love to be a part of the journey.



*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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