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Everything you need to know about calories

Everything you need to know about calories

Calories are energy and learning more about calories can be a game changer when it comes to your training. When training hard in the gym and trying to build muscle, it is important to know how many calories you need to be eating. Diet and training go hand in hand and this blog will explain everything that you need to know about calories no matter what your goals may be.

How many calories should you eat a day

There isn't just a simple answer for this question as we all burn a different amount of calories per day based on many factors. Some of these factors could be, how often you train, how active your job is and much more. When deciding how many calories you should eat in a day, you should think of what your goal is first. The three goals are weight loss, maintenance of weight and weight gain.

Maintain your weight

Before you decide on the amount of calories that will eat to lose weight you need to find out how many calories you need to consume to maintain your current weight. To roughly find out what your calorie maintenance is you can use an online calorie calculator. You will input your height, weight, activity levels etc, which will then give you a rough estimate of how many calories you need to eat to maintain your bodyweight. Now that you have a rough number for the amount of calories that you need to eat to maintain your weight, try eating this amount of calories for 1-2 weeks and keep an eye on the scales to see if your weight stays around the same figure. If it does then this total is accurate.

How many calories to lose weight 

If you decide that your goal is to lose weight then you need to be eating in a calorie deficit. To do this eat 200-300 calories less than your maintenance that you have just worked out and when you hit a weight loss plateau, you can lower these calories further or increase your energy output to create an even bigger deficit. If you are looking for some supplements to help you stay in a calorie deficit then you should try:

How many calories to gain weight 

If you decide that your goal is to gain weight and build muscle then we need to think about our maintenance calories and then try to eat 200-300 above maintenance daily. This way you should see a slow weight gain and it will prevent you from putting on too much fat. To help eat in a calorie surplus you can try and introduce Warrior Mass to your diet. 

How much protein do you need 

Your daily calories are made up of three macro nutrients which are carbohydrates, protein and fats. If you are trying to figure out how much protein you need then it is important that you know your weight. If you are looking to maintain or build muscle then you should be eating 0.8-1 grams of protein per lbs of body weight. Once you have done this you can make up the rest of your calories with carbohydrates and fats. If you want a boost in protein Warrior Whey or Warrior Isolate can be drank between meals to help you increase your daily protein intake.  

How many calories do you burn a day

Finding out the exact number of calories you burn a day can be hard however by using a smart device such as an Apple Watch or a Fitbit, you can get a rough idea of the amount you are burning per day. Your maintenance calories will also give you an idea of how many you are burning per day. 

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Posted 24 Jan 2023