How Many Calories Should You Consume in Your Meal Plan?

The three most essential macronutrients that support the biochemical functions of the body, providing energy and strength for daily functioning, are carbohydrates, proteins, and fats. By supplying the body with the necessary number of calories and the optimal amount of proteins, carbohydrates, and fats, one ensures its proper functioning. Carbohydrates constitute the primary energy source. During digestion, they are converted into glucose, which serves as the main fuel for cells. None of the organs will function correctly without an adequate supply of carbohydrates, especially those with a low glycemic index. They should make up around 60% of the daily caloric requirement. Protein serves as a building material. Organs, muscles, hair, nails - everything is composed of protein. It also plays a role in the immune system's operation. It should constitute 10-15% of the daily energy intake. Fats also play a significant role in the body's functioning. They contribute to activating defense functions, are involved in metabolic processes, and serve as an energy source when the supply of carbohydrates and proteins is low. 25-30% of the total kilocalories should consist of fats, primarily unsaturated ones.

Calorie needs are not the same for women and men, even if they have similar body mass. These differences are primarily due to variations in the pace of metabolic processes within the body. Men have a significantly faster metabolism, making it easier for them to decrease body weight. The higher calorie need in men is mainly due to their greater muscle mass. Consequently, men require more protein, although this is primarily the case for those who lead an active lifestyle. Disparities between the sexes are also linked to the location of fat tissue storage in the body. For women, it is mainly the abdomen, hips, and thighs, while for men, it is primarily the upper abdomen. Fat tissue from these areas is more easily burned through a suitable diet and physical activity.

A diet is a lifestyle and a way of thinking. One should consume the amount of calories that the body requires. First, one must calculate the basal metabolic rate (BMR). The body constantly expends energy - examples include breathing, working muscles and tissues, heartbeat, etc. It is worth using the model established by Harris and Benedict. Here, age, body weight, and height are taken into account.

BMR = 66 + (13.7 × body weight in kg) + (5 × height in cm) - (6.8 × age) The result is the caloric requirement needed to maintain the body's basic functions. Now take into account physical activity. This allows you to calculate the calorie requirement that will allow you to maintain your current weight: sedentary lifestyle (total lack of physical activity) - BMR × 1.2; low activity (2-3 times a week) - BMR × 1.37; moderate activity (3-5 times a week) - BMR × 1.55; high activity (6-7 times a week) - BMR × 1.72; very high activity (twice daily training) - BMR × 1.9. Low activity could be e.g. walking, moderate activity could be e.g. strength training, high and very high activity usually concerns athletes and people who work very hard physically.

The correct weight gain strategy signifies achieving the highest muscle tissue growth with minimal fat gain. Following the calculation of the calorie requirement based on current body weight, an additional 300-500 kcal should be added. However, bear in mind that the calorie quantity will not be the deciding factor for dry muscle growth if the quality of the products is uncertain. Ensure the provision of a sufficient amount of protein (1.7-1.8 g per kg body weight) to the body, choose products offering low glycemic index carbohydrates, and healthy fats.

A reduction phase is a significant stress for the body, hence it is important to take it seriously and ensure that it proceeds slowly. It is recommended to consume 500–1000 kcal less than usual. Weight reduction should be 0.5–1 kg per week. An accelerated weight loss can lead to the burning of not only fat but also muscle tissue. Of course, one should not immediately remove 500 kcal from the calorie balance. The process should proceed gradually and the caloric intake should be slowly reduced by 100 kcal every week or even every two weeks. Everything depends on the body's reaction. The reduction in calorie intake should primarily occur at the expense of carbohydrates, hence the protein intake should be increased. Researchers from Auckland University in New Zealand have discovered that advanced athletes during the reduction phase should increase their protein requirement to 2.5 g per kg of body weight, which leads to the maintenance of muscle mass during the reduction of fat tissue.