In the following example, we will pretend our example person is a man who weighs 165 lbs and has a daily
calorie maintenance level of 2100 (which are just completely made up numbers, by the way).
So, for example, a man with
a calorie maintenance level of 2000 calories would look to consume about 2250 calories per day (a woman would shoot for around 2125 calories per day).
Let's say some person (male or female) had a daily
calorie maintenance level of 2500 calories.
Our example person estimated that they have a daily
calorie maintenance level of 2100 calories.
For the sake of using an easy to understand example, PersonX will weigh 200 pounds and have a daily
calorie maintenance level of 2500 calories.
Not exact matches
The
calorie reductions were calculated individually through the ratio
of isotopes absorbed by the participants» molecules and tissues over 2 weeks, a technique that accurately pinpoints a weight -
maintenance calorie level.
When consuming
calories above or at
maintenance levels you should strive to get the majority
of your
calories from carbohydrates.
Increase the total daily caloric intake back to your current estimated caloric bodyweight
maintenance level, or the number
of calories you need to maintain your present body weight.
e.g. a 30 - year - old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 — 141 to get a
maintenance level daily
calorie need
of 1,339, or 5,624 kJ, per day (multiply
calories by 4.2 to convert to kJ lingo).
Second, it will add or subtract the appropriate number
of calories from your
maintenance level to create either a
calorie surplus for muscle growth or a
calorie deficit for fat loss.
This is your new
maintenance level and is the new number
of calories you'll need to consume daily to prevent yourself from both gaining weight and losing anymore weight.
As I mentioned before, your daily
calorie maintenance level is the number
of calories that your body burns per day.
Now that you have a good estimate
of your daily
calorie maintenance level, it's time for the fun part.
If you don't know your current
calorie maintenance level (the number
of calories you require daily in order to maintain your current weight), you can estimate it by using one
of the following options...
Specifically, a diet break means raising your food intake to or above your «
maintenance»
level of calories so that you're no longer in a
calorie / energy deficit.
If you have correctly forecast your
calorie maintenance level, and then reduced your daily intake by 500
calories per day, you should lose approximately 1 pound
of fat per week, as there are 4000
calories in 1 pound
of fat.
Discover how to work out the amount
of calories you need for weight loss and weight
maintenance, based upon your desired weight and activity
levels.
Finally, consuming
calories at less than
maintenance levels — which is what most people attempt to do when dieting — also increases the concentration
of myostatin in muscles, leading to muscle wasting [24].
However, keep in mind that they are both
calorie dense and eating large amounts
of honey will still make you deposit body fat if it means you exceed your caloric
maintenance level.
(Note: According to exercise physiologists Katch & Mcardle, the average female between the ages
of 23 and 50 has a
maintenance level of about 2000 - 2100
calories per day and the average male about 2700 - 2900
calories per day)
If you have a 2500
calorie daily
maintenance level, and you want to drop 3 lbs
of fat per week withe diet alone, you'd need a huge daily deficit
of 1500
calories, which would equate to eating 1000
calories per day.
The answer given is the total
of the two and should be, for most people, a pretty close estimate
of your daily
calorie maintenance level.
Then after that, maybe go up to
maintenance levels of 2,500
calories per day.
Whatever your estimated
maintenance level is, you'd now add about 250
calories (for guys) or 125
calories (for girls) to it and start to consume this number
of calories every day.
When you reach the point where you lost as much
of the fat as you wanted to lose, increase your
calorie intake (by adding back some carbs) so that you are no longer in a caloric deficit and are instead at your
maintenance level.
I recommend reversing out
of your deficit the same way you went into it — by increasing
calories 50 - 100 a week at a time until you hit
maintenance levels.
All a diet break means is you increase your
calories up to
maintenance levels for a couple
of weeks.
Although it is possible for some people (especially beginners) to add muscle mass while reducing
calories below their
maintenance levels, it is extremely hard for any type
of hardgainer to build any muscle at all if your
calories aren't high enough.
The overall
calorie intake is low (1000 - 1200 kcal), most likely lower than
maintenance level, so that's why the body will have to use another source
of energy (body fat and ketones).
I resumed my lean out, but only followed it half - heartedly for a couple
of weeks before eventually stopping and reverting to a
maintenance level of calories.
The major difficulty is that your
maintenance level of calories is very low, compared to the two other different body types.
A bodybuilder who has caloric
maintenance levels of around 3,000
calories would then eat 3,150 to 3,300
calories every day on the weekend.
Your daily
calorie maintenance level is way higher than that
of the different body types.
Over a period
of time, as you continue to lose weight, your
maintenance level of calories will go down, and weight loss will slow down or come to a halt.
Of course, your typical exercise
level also affects how many
maintenance calories you need.
The process begins by establishing your present
maintenance level of calories.
Once you've established your daily
maintenance level of calories, reduce your food intake so that you are 500
calories below
maintenance.
There may be a few lucky people who can eat twice as many
calories as their
maintenance level but just like most
of you, I'm definitely not one
of them.
I don't think if you're eating an above
maintenance level of calories as recommended during breastfeeding you will automatically lose the weight.
In the previous step, I showed you a couple
of ways to calculate your daily
calorie maintenance level.
If your weight has been generally staying the same, then the amount
of calories you're eating right now roughly represents your current
calorie maintenance level.
For the sake
of an example, let's pretend an example person estimated that their daily
maintenance level is 2500
calories.
Even though I just showed you some
of the most popular methods
of estimating your daily
calorie maintenance level, there is one tiny problem.
If you simply eat «on the fly» out
of instinct, you'll almost always revert back to eating at your
calorie maintenance level (or in a surplus), since that is what your body is naturally programmed to do when food is constantly available.
On the other hand, since a percentage based deficit relies on each person's own
calorie maintenance level to set the amount, the deficit created will be in direct proportion to the amount
of weight that needs to be lost by each individual person, and the means the rate at which they lose weight will be in direct proportion as well.
Decide on a moderate
calorie intake around
maintenance level and adopt a protein intake
of 1g / 1 lb
of lean body weight.
At a
maintenance level of 1850
calories a day, I cant get it below 15 % fat even if I eat only fruit and veg for the trst
of the day.
This is referred to as the Thermic Effect
Of Food, and it's one of those factors I mentioned earlier that influence what your daily calorie maintenance level i
Of Food, and it's one
of those factors I mentioned earlier that influence what your daily calorie maintenance level i
of those factors I mentioned earlier that influence what your daily
calorie maintenance level is.
While method # 1 is usually pretty accurate for most people, it still has the potential to be off to some degree because it doesn't account for many
of those individual factors I mentioned before (like age, gender and activity
level), all
of which affect what our daily
calorie maintenance level is.
The thing is, in order to do any
of these things, you first need to figure out what your
calorie maintenance level is so you know exactly what it is you need to be above, below or even with.