When considering any kind of goal, whether it involves enhancing strength, improving performance, or achieving aesthetic aspirations, energy balance must always be taken into account. There’s two sides to the equation: energy in and energy out. If the energy supplied to our body (in the form of calories consumed) aligns with our energy output (or Total Daily Energy Expenditure, TDEE, as elaborated upon shortly), our body weight will remain constant. When the equation tilts toward a net positive surplus in calories (i.e., input exceeds output), weight gain occurs; conversely, a net deficit (i.e., input is less than output) leads to weight loss.

The output side of this equation is highly individualised and evolves due to various factors, such as age, gender, lean body mass, and others. This explains why calorie requirements can differ, even among individuals of the same age, gender, and body composition.

 

 

 

Basal Metabolic Rate (BMR) represents the calories expended by the body while at complete rest, excluding even the digestive process. It constitutes the largest portion of TDEE and exhibits adaptability. As one loses weight and the body becomes more compact and efficient, BMR drops, necessitating fewer calories to sustain itself. Conversely, muscle gain can elevate BMR, as muscles demand more energy for maintenance.

Non-Exercise Activity Thermogenesis (NEAT) is the calories burned through non-prescribed physical activities, like walking, fidgeting, household chores, gardening etc. NEAT varies greatly from person to person, influenced by their daily tasks; a construction worker, for instance, will typically have a higher NEAT compared to an office worker.

The Thermic Effect of Food (TEF) signifies the energy required for digesting ingested food. Notably, protein has the highest thermic effect among macronutrients, which is why a high-protein diet aids both muscle repair and growth, impacting BMR. However, its effect on the overall energy balance is relatively minor.

Exercise Activity Thermogenesis (EAT) quantifies the energy expended during planned exercises, whether for specific sports, strength, performance, or aesthetics. EAT can significantly increase for individuals engaged in frequent and intense training.

Hence, Total Daily Energy Expenditure (TDEE) can be expressed as: TDEE = BMR + NEAT + TEF + EAT

To summarise the impact on body weight:

• Maintaining weight: Calories In = TDEE (Calories Out)
• Gaining weight: Calories In > TDEE (Calories Out)
• Losing weight: Calories In < TDEE (Calories Out)

Establishing your calorie intake hinges on your goal. For instance, a marathon runner would aim to maintain weight, factoring in the need for efficiency in long-distance running. A bodybuilder's goal is muscle growth during the off-season, necessitating a calorie surplus. Meanwhile, a UFC fighter needing to meet a specific weight limit would work toward a calorie deficit to make the weight cap.

How do I go about calculating my calorie requirements for my particular goal?

The most important start point is finding your maintenance calories – the quantity of calories essential for your body to sustain its current weight.

Although numerous online calculators exist for determining your Total Daily Energy Expenditure (TDEE), it's worth noting that the accuracy of these calculations can be compromised due to the intricate interplay of variables involved in Basal Metabolic Rate (BMR) and the other three contributing factors. Despite this limitation, these calculators provide a helpful starting point. Below, you'll find a link to a potential calculator:

https://tdeecalculator.net

My preferred approach is collecting food diaries, coupled with daily activity data and morning bodyweight readings. By recording your caloric intake over a span of 1-2 weeks and observing whether your average bodyweight increases, decreases, or remains constant during this period, a rough estimate of your TDEE can be derived.

Once you have established a figure for your maintenance calories (TDEE), it's advisable to test this value over a week to confirm its stability in maintaining your bodyweight. Subsequently, adjustments can be made as necessary to align with your desired goal.

For those aiming to maintain weight, the strategy is straightforward: keep your caloric intake at maintenance levels.

However, if your objective involves weight loss or gain, here are some recommendations to guide you:

1. When possible, opt for a lengthier timeframe for achieving your target bodyweight. Implementing gradual changes over time can minimize overall fat gain during a surplus phase (resulting in a slower rate of gain), or help retain more muscle during a deficit, thereby bolstering performance (resulting in a slower rate of loss).

2. Throughout your pursuit of the overarching goal, periodically reassess your caloric deficit or surplus. If you encounter weight plateaus, bear in mind the distinct components of TDEE and their fluctuations. For instance, during weight loss, as you start to lose, your smaller body requires less energy for movement, causing BMR and NEAT to decrease. This might also lead to slight reductions in workout intensity (although you should always be aiming to keep this high) and a subsequent decrease in Exercise Activity Thermogenesis (EAT). To counteract these effects, recalibrate your initial deficit.

3. As a general guideline, I suggest adhering to a maximum weekly rate of loss or gain of approximately 0.5 kg. A reduction of approximately 3500 calories corresponds to roughly 1 lb (0.45 kg) of body fat. Therefore, if you create a daily deficit of 500 calories, and your estimated TDEE results in a weight loss rate of 0.3 kg per week, a modest increase in the deficit is needed to achieve the desired 0.5 kg weekly loss. Likewise, if your objective is weight gain, commence with an initial surplus of approximately 500 calories daily, adjusting this value based on your desired rate of gain.

Please note that the trajectory of weight loss or gain is not linear. Therefore, it is essential to calculate your average weight over a span of three weeks. Employing a graph with a trend line can aid in deciphering trends. Additionally, female physiology can introduce complexities, with hormonal shifts affecting adherence to calorie targets and causing water retention, potentially inflating the scale weight. It is crucial to monitor your menstrual cycle to account for these fluctuations.

I hope that this article has helped you to determine your maintenance calories and establishing an appropriate caloric intake aligned with your specific goals. In the next article, I will delve into covering counting macronutrients to achieve your goals.

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