The amount of calories you eat in a day matters a lot in deciding the achievement of your fitness goal. Yes, as you know your diet is the most important thing in your fitness journey. So, you must follow a customized diet for yourself according to your fitness goal.
Everyone cannot follow a standard amount of calorie intake per day. It changes from one person to another based on their body type and fitness goal. The number of macros also changes according to your goal. But, in general, the customization of your diet is based on the number of calories you intake in a day. The amount of calories that you must take is calculated based on your body weight, height, BMI, and your activity level. But, when you want to build muscle or loss body fat you are required to change this numerical according to your goal. When it comes to the discussion of calories there are 3 major topics involved they are, maintenance calorie, caloric surplus, and caloric deficit. Let us look into a detailed view.
What is a maintenance calorie?
Maintenance calorie is nothing but the number of calories that a person should take in a day to complete his regular routine. This maintenance calorie would generate enough energy for a person to do his daily routine. But, if a person does any other exclusive activity with consumption of only maintenance calories he would feel so tired in the rest of the day. The maintenance calorie differs from person to person depending on their physical numerical. A person consumes maintenance calories if he wants to maintain his fitness. A normal person would also consume maintenance calories but his macros would completely be different from a fitness desiring person. You can calculate your maintenance calorie on google and adjust your macros, customize your own diet to maintain your fitness.
What is caloric surplus?
Caloric surplus means the number of calories that is a bit more than your maintenance calorie. The surplus calories must be in a range of 200 - 300 calories. A person can plan his diet in caloric surplus if he wants to gain weight or if he is in the bulk phase. In simple, a caloric surplus is eating in a calorie that is more than your maintenance calorie. You can have that surplus distributed to macros concerning your fitness goal.
What is a caloric deficit?
A caloric deficit is the number of calories that is less than your maintenance calorie. You shall plan your diet in a caloric deficit if your goal is to lose weight or body fat. Doing 1000 crunches does not burn your body fat but, eating in a caloric deficit does! If you are in the cutting phase you must eat in a caloric deficit but without limiting your macros. Your macros differ only according to your goal. Eating in a caloric deficit allows your body to use its excess fat as energy to perform other activities.
These are the three basic topics concerning calories. Understanding these basic concepts allows you to customize your own diet plan. But, this is not the entire concept to frame your diet. It is just a starting point of knowledge relating to diet and nutrition.
No comments:
Post a Comment