Calorie Range

 

WHY WE UTILIZE AN ENERGY INTAKE RANGE?

You might be used to traditional dieting strategies where you cut out complete macronutrients, replace a majority of meals with juicing/shakes/nutrition bars, or where you only eat foods that your diet allows. You may have even found short-term success with these diet strategies, but eventually, it usually leads to little or no results, poor exercise recovery, sleep disruption, hunger, mood swings, and more. In addition, dieting with no thought to macronutrients can lead to becoming “skinny fat”, as people lose both their lean body mass as well as body fat. Remember, if you are in a caloric deficit, surplus, or maintenance and don’t hit the adequate amount of protein you risk losing muscle mass!

With Ready To Win we ask that you log your food and eat as close to your macronutrient and energy intake goals as possible to ensure you are getting all the nutrients your body needs.

 

Caloric Deficit

A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight. A deficit can be created by reducing input/calories consumed. A deficit can also be created by increasing output without a corresponding increase in input. 

 

Maintenance Calories

Maintenance calories are precisely the number of calories your body needs to support energy expenditure.  Maintenance calories refers to the amount of calories required to maintain current weight

 

Caloric Surplus

A caloric surplus is an excess in the amount of calories consumed relative to the amount of calories required for maintenance of the current body weight. A surplus can be created by increasing input/calories consumed. A surplus can also be created by decreasing output without a corresponding increase in input. 

 

Calorie Average per Week

While it's important to set a "Daily Calorie Goal", the "Weekly Average" is the next thing we need to focus on.  As you can see with the graphic below that if you eat under your "Maintenance Calories" during the week and then binge eat over the weekend it will bump you into your "Maintenance Range" which would cause your weight and body composition to stay the same!