Energy Balance

We all need energy to survive. Without it, our bodies wouldn’t be able to function. This is why our food is so important. Our bodies break down our food to utilise the energy.

If we consume more food (energy) than our body requires we will put on weight. This is called a caloric surplus. Now depending on your training this weight could be either fat, muscle or both.

If we consume less energy than our body requires then we will lose weight. Either by breaking down our fat or muscle tissue to use as energy. This is called a caloric deficit.

We know roughly how much (energy) is contained within our food by looking at its calorie content. Consuming food that’s high in calories (lots of our processed foods) increases our chances of taking in more energy than the body requires which will result in weight gain.

This is a very simplified version and there are other factors at play when it comes to absorption and utilisation of your foods energy and nutrients but gives you a basic idea of how it works.

Your macronutrient intake and training stimulus will contribute to whether you gain/lose fat/muscle.

Regular strength training with high protein intake when in a caloric surplus will result in muscle gain instead of fat gain. Alternatively, when in a caloric deficit you will retain more muscle and lose more fat.

Being aware of your caloric intake is the first and most important place to start when trying to lose weight.

If you would like to know a good starting point for your daily calories and how to break them down into individual meals click on the Portions Guide link below:

Portion Sizes


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