There are loads of different energy calculations, we have selected the Mifflin one, as it personalises the calorie target based on characteristics of an individual (sex, age, height, weight, activity level). This means it’s more personally tailored to you.
Your daily energy or calorie needs, should be based on how much muscle you have, and how much you move. A calculation to determine how much muscle mass you have, is more difficult to accurately determine, but everyone should be able to fill in the information that this calculation requires.
A couple of critical points with this: This is not a starvation diet plan. Statistically the optimal energy deficit number, for long term sustained weight loss, is 20%. If you go on a bodybuilders shred week diet or some swim suit diet plan, they may give you a 50% deficit, which will definitely give you results, but that plan, and those results won’t be sustainable. But, because the plan is so drastic, if you make a few mistakes and over eat a few times, you may still be in a deficit, and lose some weight.
As this plan is designed to be sustainable, and only has a moderate deficit number, it shouldn’t leave you starving and de-pleated of energy. However, you can’t afford to make as many mistakes, as that can bring you up to your maintenance level, where you won’t lose weight. So, you should test regularly (with a recorded weekly weigh in) and adjust things (nutrition and/or training) accordingly, based on your results. You only have two variables to manipulate, training and nutrition. You can lose weight without doing any training, but that’s not going to get you healthy, fit, or strong with an athletic physique. So once you’ve decided on the type and number of training sessions you’re going to do. If you stick to your nutrition targets, don’t lose weight, and aren’t prepared to increase your training sessions. Then you need to make modifications via your nutrition and drop your calorie targets slightly.
Once you get the right result, which should only be a 1% loss of your body weight, per week (again – this is a statistical long term weight loss target number). Record the correct calorie target and how many sessions you did, and you have your winning recipe. It can take a few goes to get this right, but once you’ve got it, you’ll no longer be guessing or hoping for the result, you’ll have a lot more control over it.
I’m not a huge fan of calorie counting for every meal, what I recommend is: Do a few counts on normal meals you would generally eat, and set them up calorie specific to your target numbers. Record this (which can be a simple as a written breakdown you leave on your fridge, phone or diary, or even a simple picture), then you should be able to more accurately guestimate other similar meals based on your calorie counted ones.
My most successful weight loss clients, are always the ones that put the work into getting their nutrition right. Training is about building your ideal physique, improving health and performance, weight loss is about getting you calories right!
Then it’s simply a matter of making your meals up to those targets, and testing your result at the end of each week, to ensure you’re getting the result you’re after.
There are 4.2 kilojoules per calorie. Divide kilojoules by 4.2 to get calories or times calories by 4.2 to get kilojoules.
To lose 1 kg of fat it is necessary to achieve a 28,700 KJ (7000 calorie) deficit.
According to exercise physiologists Victor Katch & Frank Mcardle, the average female between the ages of 23 and 50 has a maintenance level of about 8820 kilojoules per day (2100 calories), and the average male about 11,760 kilojoules per day (2800 calories).
American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 5040 kJ (1200 calories) per day for women or 7,560 kJ (1800 calories) per day for men. Even these calorie levels are quite low (Venuto 2012). ‘Of the calculations tested the Mifflin standard provided an accurate estimate of actual resting metabolic rate in the largest percentage of non-obese and obese individuals’ (Frankenfield et.al 2003). Using the Mifflin equation, resting metabolic rate can be accurately predicted in about 80% of nonobese and overweight people and in about 70% of obese people (Frankenfield & Ashcraft 2011)
Reference:
Frankenfield, D, Ashcraft, C 2011, Estimating Energy Needs in Nutrition Support Patients, Journal of Parenteral & Enteral Nutrition, vol. 35, no. 5, pp. 563-570
Frankenfield, D, Rowe, W, Smith, S & Cooney, R 2003, Validation of several established equations for resting metabolic rate in obese and nonobese people, Journal of the American Dietetic Association, vol. 103, no. 9, pp. 1152-1159.
http://www.burnthefatinnercircle.com/members/What-is-the-ideal-calorie-deficit.cfm.Body fat rating scale | men | women |
---|---|---|
Competition Shape (“ripped”) | 3-6% | 9-12% |
Very Lean (excellent) | < 9% | <15% |
Lean (good) | 10-14% | 16-20% |
Average (fair) | 15-19% | 21-25% |
Below average (poor) | 20-25% | 26-30% |
Major improvement needed (Very poor) | 26-30%+ | 31-40%+ |
High body fat levels have been linked to over 30 health problems including diabetes, high blood pressure, cardiovascular disease, cancer and osteoarthritis. Being categorized as “clinically obese” means that body fat is at such a level that these health problems become more of a concern. Men are considered borderline at 25% body fat and clinically obese at 30%, while women are borderline at 30% and clinically obese at 35% body fat.
Essential body fat is 2-3% for men and 7-8% for women.
With few exceptions, most women who try to maintain their body fat levels at or below 10-13% can have problems with estrogen production, their menstrual cycles and reproductive systems become disrupted and bone density may decrease, putting them at higher risk of osteoporosis as they grow older.
Reference: Venuto, T 2012, Burn the fat feed the muscle, What is the Necessary Body Fat Percentage to See Your Abs?, viewed 20th August 2015, http://www.burnthefatinnercircle.com/public/What_is_the_Necessary_Body_Fat_Percentage_to_See_Your_Abs.cfm.An example Male nutrition plan for the minimum 1800 calories
Note: Sports Medicine Australia SMA and American College of Sports Medicine ACSM, both recommend males intake a minimum of 1800 calories (7560 kilojoules) daily.
The Australian average adult energy intake is averaged at 2071 calories (8700 Kilojoules), you will see this figure in many Australian restaurant menus and on the backs of most food packages.
1800 calories per day is an extremely low figure and may be adequate for a small male doing little to no exercise, however a taller or more muscular, active male will require more energy.
Sticking to 1800 calories long term for sustained weight loss, is often very difficult as this leaves most people feeling hungry most of the time, with very low energy levels. This in turn impacts peoples motivation and capability to train well, which has the ability to accelerate weight loss while improving your energy, physique and functional capabilities.
Stay away from any one size fits all nutrition plans.
Over my years working as a PT, I have come across numerous personal trainers (namely competition bodybuilders) who sell or give away their competition prep, meal regimes. These plans are rarely tailored for the average Joe. Rather it is engineered for that specific trainer and designed to peak them, an aesthetic athlete, to super low body fat percentage for the stage. Be careful trying to stick to a plan like this, unless you are of similar build and work ethic as your trainer, and your goal is similar to theirs (getting on stage to flex your muscles in your underwear), only then are you likely getting good advice.
There are a stack of well-known companies selling nutrition programs that are one size fits all plans, where if you are female you get the rock bottom 1200 calories and males 1800. Most will encounter the same issues as the scenario above.
Personal trainers may assist their clients to determine appropriate energy needs and deficits using statistically proven calculations. We can show you ideal macronutrient ratios (carbs, fats, proteins) for health, weight loss and muscle gain, suggest ideal foods and even go as far as passing on example meal examples. Regardless of the numerous nutrition courses and credentials available however, only registered practicing nutritionists are able to provide a full dietary plan. Any one providing you with a full plan without this credential, is operating outside their scope of practice and liable for any harm they cause.
I recommend using an energy calculation that takes into account gender, age, height and activity levels to personalise your target energy needs. This way you can set a 20% energy deficit (statistically the most successful long term deficit target) to ensure you lose weight but aren’t starving all the time with low energy levels.
As part of the Fitness Habitat 6 week body transformation package, we supply example meals designed and endorsed by a locally registered dietician. Our dietician has set the general male population at a target of 1900-2200 calories per day. We always recommend clients use this or their own registered dietician for a more fully comprehensive and individually tailored nutrition plan.
Many of my PT clients have been successful using the personalised Mifflin calculation with the 20% deficit daily, until they reached their ideal weight. Some have had great results from alternating days at the minimum1800 calories and their personalised Mifflin calculation target number on non-training days and training days. Others have alternated the minimum 1800 calorie and their personalised target plan, week by week with positive results. Most weight loss plans will work, if you can stick to it, so be flexible, try things out and go with what works for you. If intermittent fasting suits your lifestyle, doesn’t affect your ability to train hard, and it gets you results, then that’s the plan for you.
I recommend using an energy calculation that takes into account gender, age, height and activity levels to personalise your target energy needs. This way you can set a 20% energy deficit (statistically the most successful long term deficit target) to ensure you lose weight but aren’t starving all the time with low energy levels.
Many of my PT clients have been successful doing a consistent 20% deficit daily, until they reach their ideal weight. Some have had great results from alternating days at 1800 calories and their personalised calculation target number (non-training days and training days). Others have alternated the 1800 calorie and the personalised target plan, week by week with positive results. Most weight loss plans work if you can stick to it, so be flexible, try things out and go with what works for you. If intermittent fasting suits your lifestyle, doesn’t affect your ability to train, and works, then that’s the plan for you.
The following, is NOT my recommendation for a well-balanced nutritional meal plan. It is simply an example 1800 calorie per day, so you can see what this looks like. An 1800 calorie day plan can be divided up into as many meals as preferred, and meals target calories can be set at different amounts. For the sake of simplicity this example plan is divided into 4 meals with 450 calories in each (450 x 4 = 1800) Breakfast, Lunch, Dinner + an additional meal.
Breakfast target 450cal
Wheat-bix | 4 biscuits | 214 |
Milk (Skim) | 1.5 cup | 132 |
Banana | Med 15cm | 89 |
Total | 435 |
Toast (Helgas whole meal) | 2 | 188 |
Egg | 2 large | 154 |
Bacon | 2 rasher | 136 |
Total | 478 |
Lunch target 450cal
Tuna (98% FF Tomato Onion) | Small 95g | 94 |
Rice (Basmati) | 1 cup cooked | 205 |
Snow Peas | 1 cup chopped | 41 |
Capsicum | ½ of whole (9cm) | 21 |
Tomato | 2 whole 5cm | 32 |
Cucumber | 1/2 of 25cm | 28 |
Carrot | 1 whole 18cm | 31 |
Total | 452 |
Wrap | 1 large (71g) | 210 |
Spinach | ½ cup | 7 |
Chicken | 100g | 165 |
Tomato | 1 whole 5cm | 16 |
Capsicum | 2 slices | 6 |
Cucumber | 8 slices | 12 |
Avocado | 1/8 of whole | 40 |
Total | 456 |
Dinner target 450cal
Chicken | 150g | 247.5 |
Broccoli | 1 cup | 31 |
Potato | 7cm | 150 |
Mushrooms | ½ cup | 22 |
Total | 450.5 |
Smoked Salmon | 100g | 198 |
Rice Cake | 2 thick rounds | 96 |
Cheese (Tasty) | 1 slice | 100 |
Grapes | 1/2 cup | 52 |
Total | 446 |
Additional meal target 450cal
Bread (Helgas whole meal) | 2 slice | 188 |
Butter | 2 teaspoon | 72 |
Lettuce | 1 Leaf | 2 |
Ham | 2 slices | 91 |
Egg | 1 whole | 77 |
Tomato | 1 whole 5 cm | 16 |
Total | 446 |
Muesli Bar (choc chip Unc Tob) | 1 bar | 121 |
Banana | 1 large 20cm | 121 |
Apple | 1 whole 7cm | 93 |
Wafer cracker | 4 crackers | 28 |
Peanut butter | 1 Table spoon 15g | 94 |
Total | 447 |
An example Female nutrition plan for the minimum 1200 calories
Sports Medicine Australia (SMA) and American College of Sports Medicine (ACSM), both recommend females intake a minimum of 1200 calories (5040 kilojoules) daily. The Australian average adult energy intake is averaged at 2071 calories (8700 Kilojoules), you will see this figure in many Australian restaurant menus and on the backs of most food packages.
1200 calories per day is an extremely low figure and may be adequate for a small female doing little to no exercise, however a taller or more muscular, active female will require more energy.
Sticking to 1200 calories long term for sustained weight loss, is often very difficult as this leaves most people feeling hungry most of the time, with very low energy levels. This often impacts motivation and your capability to train well too. Stay away from any one size fits all nutrition plans.
Stay away from any one size fits all nutrition plans.
Over my years working as a PT, I have come across numerous personal trainers (namely competition bodybuilders) who sell or give away their competition prep, meal regimes. These plans are rarely tailored for the average Joe. Rather it is engineered for that specific trainer and designed to peak them, an aesthetic athlete, to super low body fat percentage for the stage. Be careful trying to stick to a plan like this, unless you are of similar build and work ethic as your trainer, and your goal is similar to theirs (getting on stage to flex your muscles in your underwear), only then are you likely getting good advice.
There are a stack of well-known companies selling nutrition programs that are one size fits all plans, where if you are female you get the rock bottom 1200 calories and males 1800. Most will encounter the same issues as the scenario above.
Personal trainers may assist their clients to determine appropriate energy needs and deficits using statistically proven calculations. We can show you ideal macronutrient ratios (carbs, fats, proteins) for health, weight loss and muscle gain, suggest ideal foods and even go as far as passing on example meal examples. Regardless of the numerous nutrition courses and credentials available however, only registered practicing nutritionists are able to provide a full dietary plan. Any one providing you with a full plan without this credential, is operating outside their scope of practice and liable for any harm they cause.
I recommend using an energy calculation that takes into account gender, age, height and activity levels to personalise your target energy needs. This way you can set a 20% energy deficit (statistically the most successful long term deficit target) to ensure you lose weight but aren’t starving all the time with low energy levels.
As part of the Fitness Habitat 6 week body transformation package, we supply example meals designed and endorsed by a locally registered dietician. Our dietician has set the general female population at a target of 1700-1900 calories per day. We always recommend clients use this or their own registered dietician for a more fully comprehensive and individually tailored nutrition plan.
Many of my PT clients have been successful using the personalised Mifflin calculation with the 20% deficit daily, until they reached their ideal weight. Some have had great results from alternating days at the minimum 1200 calories and their personalised Mifflin calculation target number on non-training days and training days. Others have alternated the minimum 1200 calorie and their personalised target plan, week by week with positive results. Most weight loss plans will work, if you can stick to it, so be flexible, try things out and go with what works for you. If intermittent fasting suits your lifestyle, doesn’t affect your ability to train hard, and it gets you results, then that’s the plan for you.
The following, is NOT my recommendation for a well-balanced nutritional meal plan. It is simply an example 1200 calorie per day, so you can see what this looks like. A 1200 calorie day plan can be divided up into as many meals as preferred, and meals target calories can be set at different amounts. For the sake of simplicity this example plan is divided into 3 meals with 400 calories in each (400 x 3 = 1200) Breakfast, Lunch, Dinner.
Breakfast target 400cal
Wheat-bix | 3 biscuits | 160.5 |
Milk (Skim) | 1 cup | 88 |
Banana | Large 20cm | 121 |
Total | 369.5 |
Toast (Helgas whole meal) | 1 | 94 |
Egg | 2 large | 154 |
Bacon | 1 rasher | 68 |
Avocado | ¼ | 88 |
Total | 404 |
Lunch target 400cal
Tuna (98% FF Tomato Onion) | Small 95g | 94 |
Rice (Basmati) | 1 cup cooked | 205 |
Snow Peas | 1 cup chopped | 41 |
Capsicum | ½ of whole (9cm) | 21 |
Tomato | 1 whole 5cm | 16 |
Cucumber | ¼ of 25cm | 14 |
Total | 391 |
Wrap | 1 large (71g) | 210 |
Spinach | ½ cup | 7 |
Chicken | 100g | 165 |
Tomato | 1 whole 5cm | 16 |
Total | 398 |
Dinner target 400cal
Beef Steak | 100g | 271 |
Broccoli | 1 cup | 31 |
Sweet Potato | Large 12cm | 100 |
Total | 402 |
Smoked Salmon | 50g | 99 |
Rice Cake | 2 thick rounds | 96 |
Cheese | 1 slice | 100 |
Grapes | 1 cup | 104 |
Total | 399 |