One week down already! You are doing great.
This week we will modify calories now that you have established a baseline. There are a few variables we need to consider.
In 1kg of Fat there is approx 7700 kcal/calories.
We want to aim to gain or lose about 250g - 500g per week which is between 1925 - 3850 kcal a week or 275 - 550 kcal a day.
IMPORTANT: Don't count or subtract your exercise calories from your dietary calories. Fitness trackers are extremely inaccurate when calculating calorie expenditure.
Calculating your daily average from last week using this Calculator.
1/ Lost Weight
If you lost weight last week it means you are in a calorie deficit. If you lost more than 1kg it may be a good idea to eat a bit more as we want to slowly lose fat to avoid losing too much muscle.
If you lost between 250g - 500g we can set your daily goal to match the daily average from last week.
If you are aiming to gain weight add 275 - 500 kcal to your daily average.
2/ Maintained Weight
If you maintained your weight it means that you are eating at maintenance calories. This is a great place to be year round if you want to keep your bodyweight stable.
Moving forward, to lose weight subtract 275 - 500 kcal from your daily average from last week to set your new daily goal.
If you are aiming to gain weight add 275 - 500 kcal to your daily average.
3/ Gained Weight
If you gained weight it means that you are in a calorie surplus.
If you gained between 250g - 500g and want to lose weight moving forward you will need to subtract at least 500 kcal from your daily average.
If you are aiming to gain weight you can set your goal to your daily average from last week.
IMPORTANT: Recommended calorie consumption varies greatly between individuals. If you are not consuming enough food your body will stop losing weight and your metabolism will slow down substantially. If you are eating less than 1400 kcal per day it would be wise to consult with a trained dietitian / nutritionist.
1/ Either increase or decrease calories depending on your goal. 2/ Start aiming to go to sleep and wake at the same time during the week. If you can do this during the weekend, even better! 3/ Weigh Yourself Daily 4/ Be consistent!
IMPORTANT: I am not a doctor or health professional. By taking part you acknowledge and agree to the Exercise Program Liability Acknowledgment. Please get your own advice and clearance before starting an exercise or nutrition program.