other wise known as calorie deficit and calorie surplus
A couple of little notes before we get started..
Basal Metabolic Rate (BMR): is the number of calories required to keep your body functioning at rest.
BMR is also known as your body’s metabolism.
Total Daily Energy Expenditure (TDEE): is the total number of calories you burn each day (eg. walking to work, sweat sessions, moving, sitting, standing). To prevent weight gain, calorie intake (energy intake) must be balanced with energy expenditure.
As the name suggests, Calorie Deficit is any shortage in the amount of calories consumed from the daily energy expenditure required to maintain the body weight. This is usually a good start for a person when they are trying to lose weight.
Example: If your daily energy expenditure is 2500 calories, consuming lesser calories than 2500 calories is known as Calorie Deficit.
Be aware, giving too less of a deficit can often lead to fat gain or damage your metabolism. So ideally, giving a deficit of 10-15% is always a safe bet.
At no point are you supposed to go below your BMR calories unless it’s tracked and suggested by a professional who knows what they are doing.
Any extra calories consumed from the day’s daily energy requirement results in calorie surplus. These excess calories consumed can be stored as muscle or fat, depending on how one manoeuvres it. Calorie surplus is often the culprit among obese people.
Example: If your daily energy expenditure is 2500 calories, consuming more calories than 2500 calories is known as Calorie Surplus.
Ideally to ensure one gains muscle and not fat, it’s good practice to start consuming only 100-200 calories extra per day over your daily energy expenditure. Based on how the body is responding, one can decide if he/she wants to add extra calories for the next week. Keeping an average increase of 100-200 calories week after week until desired goal is met will ensure only lean muscle tissue is gained.
The IA team of professionals understand how each client’s body responds and we create, change their program as and when required.