DETERMINING YOUR CALORIC RATE TO REACH YOUR GOALS

How Many Calories Should I Eat?

The simple in and outs of "diet culture" tell you to eat fewer calories to lose weight. Mathematically speaking, this is true. If you are in a caloric deficit you will lose weight. However, this is not maintainable. Why? Because over time your metabolism adapts to your lower caloric intake, and you will need less and less calories to continue a weight loss. Not only is this unsustainable, but it will leave you malnourished and mentally and physically drained.

When relating the body to nutrition, our bodies are typically at one of three levels:

1. Caloric Surplus: you are eating more than your metabolism burns and you will gain weight.

2. Caloric Maintenance: you are eating the amount of calories your metabolism burns and you will not gain or lose weight.

3. Caloric Deficit: you are eating less than your metabolism burns and you will lose weight.

The mistake diet culture leads us to believe is.. I should spend the majority of my time in a caloric deficit.

This is NOT the case! In fact, you should spend the most time in maintenance with occasional bouts in surplus or deficit.

You should be in a surplus if...

• You want to put on muscle or try a body recomposition

• You have been chronically under-eating and have hormonal imbalance

• Your doctor has told you that you need to gain weight

You should be in maintenance

• For the majority of time

• If you have just been in a deficit

• If you are happy with where you are and do not have a dietary condition where a doctor is advising you to be in a surplus or deficit

You should be in a deficit if...

• You need to lose weight as told by a doctor

• You are trying to get rid of body fat

• You have been at maintenance or surplus for a long period of time (a minimum of more than 12 weeks)

You should NOT be in a caloric deficit for more than 12 weeks. Doing so can cause metabolic adaptation.

Once you've determined your goals.

1. Calculate your metabolic rate

2. Make sure you are still eating enough protein regardless of your caloric intake (at least .8-1 gram per body weight)