Firstly I would like to be clear that I am not advocating that weight loss has to be a goal of exercise training.
The decision to look at losing weight is a very personal one. I absoutley want to be clear on that. For anyone who trains with me nutrition guidance is only given if it is asked for. It is not something I would ever presume is a clients goal.
Losing weight can feel overwhelming with so many diet plans and so much nutritional advice available. However, the foundation of any effective weight loss plan begins with understanding calories and how they impact your body.
In this guide, we’ll explain what calories are, how they affect weight loss, and how to determine the right calorie intake to achieve your goals.
Is understanding calories essential for weight loss?
At Right Time PT, we believe in a sustainable approach to weight loss that combines healthy dietary changes with also looking at other factors that may have an impact such as sleep, stress and daily movement.
Gradually adjusting your calorie consumption, focusing on nutrient-rich foods, and maintaining an active lifestyle is a healthy, sustainable solution. If you’re unsure where to start or need a personalised meal plan, consult a doctor, dietitian, or nutritionist.
Do I have to count calories?
No – It is possible to lose weight by making adjustments without counting calories. It may be preferable to use calorie counting on a short term or occasional basis so that you can be clear about how much you are consuming. Like a lot of aspects of weight management it depends on the individual -some like to be very precise and other find calorie counting tiresome or sometimes triggering.
What are calories?
Calories are units of energy provided by the food and drink we consume. They fuel your body, from essential functions like breathing to physical activities like running.
Food consists of three key macronutrients:
- Protein
- Carbohydrates
- Fats
Each macronutrient provides a different amount of energy per gram, influencing the calories you get from your meals.
How do calories affect weight loss?
If you consume more calories than you burn, your body stores the excess as fat, leading to weight gain. To lose weight, you need to maintain a calorie deficit – consuming fewer calories than you burn.
A general guideline is to aim for a 300–500-calorie deficit per day, which can lead to gradual and healthy weight loss. However, this number varies based on your:
- Current weight
- Build
- Activity level
- Genetic factors
Understanding BMR and TDEE
To estimate your calorie needs, you must first understand two key terms:
1. Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest to perform essential functions like breathing, digesting food, and pumping blood.
- Factors influencing BMR: age, gender, height, weight, and genetics.
- Use an online BMR calculator for a quick estimate.
2. Total Daily Energy Expenditure (TDEE)
TDEE includes your BMR plus the calories you burn through physical activities, like workouts, walking, and even small movements such as fidgeting (Non-Exercise Activity Thermogenesis – NEAT).
How to track calories in food and drinks
To keep track of your calorie intake:
- Packaged foods: Check the calorie count on nutritional labels.
- Homemade meals: Add up the calories of individual ingredients.
- Apps and tools: Use meal-tracking apps like Nutrafit.
- Dining out: Many chain restaurants list calorie information on their websites.
Making the most of your calories
Not all calories are created equal. While 100 calories of sweets provide the same energy as 100 calories of vegetables, the latter offers better nutrients, fiber, and satiety.
Here’s how to make the most of your calories:
- Focus on nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables.
- Include healthy fats (e.g., avocados, nuts, olive oil) that keep you full and support heart health.
- Manage intake of sugary, processed foods that offer little nutritional value. Be aware of the calories found in both alcoholic and non alcoholic drinks.
A balanced, well-rounded meal plan ensures you stay energised, satisfied, and on track with your weight loss goals.
Final thoughts
For most of us losing weight loss is not an easy or rapid process and it is rarely linear. What works for some people may not work for you in the long term. The aim should be to find an approach that effective for you.
