To clarify, Kayla does not promote calorie counting. This is because for many people it can be a very tedious, difficult and stressful process, especially if it is not understood properly. By using the food group information as a guide, you should be able to meet the recommended daily calorie requirements while also receiving a good mixture of nutrients as required by your body.
Energy can be measured in calories or kilojoules. In Australia, energy is measured in kilojoules in agreement with the broader use of metric units. However, calories are more commonly used internationally. For our Australian and international audience, Kayla has made reference to both.
- 1 calorie = 4.2 kilojoules.
Our food provides us with calories. Our exercise as well as our normal bodily functions (sleeping or thinking etc.) burns calories. The number of calories that you require each day depends on a number of factors including your age, height, weight, gender and activity level.
For example, girls between the age of 16 and 25 who exercise and are approximately 55kg and above, have a maintenance daily calorie requirement of around 2,100 calories*.
*Calculations re: Harris-Benedict BMR formula
"Maintenance" means that your weight is neither increasing or decreasing. That is, it remains the same.
- If we eat more calories than we burn up, we can gain fat and weight.
- If we burn more calories than we eat, we can lose fat and weight
As mentioned, the typical caloric requirement for women between the ages of 16-25, who are exercising 3-5 days per week, and are wanting to maintain their weight is 2100 calories per day.
However, eating LESS calories than you use on a daily basis creates a 'calorie deficit'.
Generally speaking, a combination of appropriate exercise training and a 500 calorie deficit daily can potentially lead to 0.5kg of weight/fat loss per week**. As 0.5kg of human fat is equivalent to approximately 3500 calories, seven days of a 500 calorie deficit will result on a weekly deficit of 3500 calories.
**Weight/fat loss is more complex than this and can be influenced by other variables meaning actual results may vary.
For this reason, the meal plans provided are based on a daily caloric intake of approximately 1600-1800 calories.
How does it work?
Simply speaking, if you consume 1600 calories but burn 2100 calories in a day, your body needs to source energy from elsewhere to bridge the 500 calorie deficit. This means the energy has to come from an energy store that is already in your body, which can be fat.
In reality, this rate of weight loss will vary as everyone is different! When you lose weight you need to give your body enough calories to keep your body functioning AND get your essential macronutrients and micronutrients. This is why in most circumstances, suddenly lowering your calories is not necessarily a good thing and can result in many energy and hormonal problems. This has been seen by Kayla before with new clients who have previously tried to force weight loss with very low calorie diets.
For additional tips on adapting your meal plan you can chat to other members in the community and exchange ideas about food and nutrition via our free community Sweat Forum.
If you have any other questions, or would like further assistance with your meal plan be sure to get in touch with our Support Team.