Let’s talk about the forbidden C word – calories!! We hear about this word EVERYWHERE and are even told to be wary of it. So it’s not a surprise that so many of us find ourselves confused by calories.
We all know that nutrition is paramount when it comes to achieving results. Fitness is a part of it but knowing how many calories to eat can be a major challenge.
Girls, when it comes to calories, lower doesn’t always mean better. Your calorie level is dependent on so many individual factors. With the right calorie level, you will finally be able to see the results you want and achieve your fitness goals!
Calories for Fat Loss
When it comes to fat loss, you need to be in a calorie deficit. This means that you will need to reduce your calorie intake by 10-20% below your regular calorie intake.
Because every person has different levels of energy expenditure, there is not a certain calorie level that is perfect for everyone.
Many years ago, the media made it seem that 1,200 calories per day was the magic number. But now we know that 1,200 calories is far too low for the average person. If your calorie intake is too low, you will feel fatigued, moody and not be able to smash your workouts or function optimally in your daily life.
You do not need to reduce your calories by a dramatic amount to lose weight. Even just reducing by 250-400 calories is totally sufficient for fat loss.
Generally, lots of #LSFbabes find that consuming 1,400-1,700 calories per day produces fat loss. Remember, exercise increases your energy expenditure as well, putting you even further in your calorie deficit.
Calories for Muscle Gain
Want to grow your booty? Or build more muscle mass overall? Then you will need to be in a calorie surplus! This means that you will be eating 10-20% more calories than your regular calorie intake.
Extra calories need to be consumed in order for muscles to have enough energy and nutrients to grow. With proper nutrition, you will be giving your muscles what it needs to increase in size and strength.
To achieve a calorie surplus, you can increase your calories by 250 or more. Lots of women need at least 2,000 calories per day to be in a caloric surplus. Muscle gain occurs much slower than fat loss, so being consistent is key!
How Do I Calculate How Many Calories I Need?
Do not worry babes, I got you! For the first time EVER, the EMPOWER Challenge will work out your calories for you!
When you access the EMPOWER Challenge on the LSF app, your calorie level will be calibrated based on your weight, height, gender, age and activity level. Based on all your individual factors, you will be given an 8 week meal plan filled with delicious recipes that fit into your calorie level!
With the help of your LSF app, you can figure out what your maintenance calories are – which is how many calories you should consume to stay your same weight and size. You can do this by using an online TDEE calculator. This will give you a rough estimate and allow you to figure out your deficit or surplus calories. Easy peasy.
Stressed About Calories? LSF Is Here To Help!
Yes, calories are important, but do not let it rule your life, babes!
I spent years eating far too little calories thinking that would make me healthier – but *news flash* it did not. I was depleted, fatigued, and the total opposite of an empowered woman.
Since then, I’ve learnt so much more about fueling my body properly so I can be the best version of myself – and now I am here to help you!
Being part of the EMPOWER Challenge takes the stress out of figuring out your calories, plus, you get the benefit of getting to enjoy hundreds of DELICIOUS recipes that perfectly align with your nutrition goals! You don’t have any excuses now.
Not part of the LSF community yet? Join my Global Girl Gang today!