Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
One of our biggest jobs as coaches is to help our members figure out exactly what they need to do to help them reach their goals. I emphasize ‘exactly’ because many people, before they start working with us, are simply guessing about what they should be doing to reach their goals. Between the myriad of diets, all of the various ways to work out, etc, it can be easy to find all sorts of information on the internet that might be useful. But more than likely, you’ll end up guessing and hoping that whatever you start doing works!
Cue our question for this week wherein a FitTRAC Family member was looking for some answers as to how many calories she should be eating! I’m glad she asked me (instead of Google):
“Hey Coach Darren! A few years ago, I was on a weight loss rollercoaster, struggling to figure out what to eat, how to exercise, and how to actually get results. Since joining FitTRAC though, I’ve been able to lose 40 pounds, much of which is attributable to my new exercise habits. But I also used a very restrictive diet for about 7 months to create a huge calorie deficit! I’m maintaining my workout habits, but I knew my nutrition wasn’t sustainable or healthy in the long run, even though it helped me lose a lot of weight.
Now, I want to shift my focus from just shedding pounds to becoming leaner and building muscle. My main goal is to get stronger without compromising my current weight. I believe in the power of nutrition, but I’m unsure about how many calories I should be eating to achieve this feat.
As you know, I’m very active – I work out 4-5 days a week, walk my dog daily, and I’m always trying my best to keep up with my family. I want to make sure that I’m fueling my body properly for these activities while losing body fat and gaining lean muscle.
Can you guide me on how to balance my calorie intake, considering my age (45), gender, activity level, and goals? I’m eager to stay on this journey and transform my life and body for the better!”
These are some fantastic objectives – lose body fat, get stronger, and gain that lean muscle tone! But doing so in a way that also properly nourishes your body means that there will need to be a bit of determination as to what to eat – but that’s what I’m here to help you do:
- Figure out your Total Daily Energy Expenditure (TDEE): Simply put, your TDEE includes all the energy (calories) you burn throughout the day. This number is important to know because it will allow you to know with a fair amount of precision, how many calories you’ll need to intake in order to reach your goals.
If you want to lose weight, your calories intake should be lower than your TDEE. Maintaining your weight would need your caloric intake to be equal to your TDEE. And if your goal is to gain weight, you have to intake more calories than you’re burning each day.
This number isn’t hard to find, either! I recommend finding a simple TDEE calculator online and inputting your stats, and boom. For maintenance, aim for a calorie intake close to your TDEE. If you’re more active on certain days, you can adjust your intake accordingly. Just make sure to ask your coach to take a look at the calculator’s results so we can ensure that it is sensible for you!
- Use nourishing portions: You don’t always have to nor should you always be counting calories! Instead, focus on eating balanced portions of nutritious foods.
Using your own body for measurements can be helpful for this too! Here are some guidelines you can aim for:
• 6-8 palm-sized portions of lean protein each day
• 6-8 fist-sized portions of vegetables per day
• 4-6 cupped handfuls of carbohydrates per day
• 4-6 thumb-sized portions of healthy fats
Your meals can be even more simplified like this: fill half your plate with colorful veggies and fruits, one-quarter with lean proteins like chicken, fish, or plant-based options, and one-quarter with whole grains like quinoa or brown rice. Add a bit of healthy fats like avocados or nuts, and you’re set!
- Listen to your body, and make sure to eat enough protein: Your body is your best guide when it comes to knowing how much to eat. Tune in to your hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied, not stuffed. Trust your body to tell you when it needs fuel and when it’s had enough.
On the days you have a higher activity level, you can eat a few more calories, carbs (for energy), and drink plenty of water. On your off days, eat slightly less, still drink plenty of water, and focus on recovery by eating plenty of protein.
On that note, while caloric intake is essential, the quality of your food matters too. Focus on nutrient-dense foods like lean proteins (chicken, fish, tofu), whole grains, fruits, vegetables, and healthy fats (avocado, nuts, olive oil). Protein is especially crucial for muscle repair and growth, so make sure you’re getting enough of it.
Take out some guesswork and used these tips to help yourself learn about how many calories to eat! Just remember that weight loss/gain isn’t the only measures of success. Focus on your overall health, strength, and how you feel in your body, and adjust your intake accordingly.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.