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Published on Tuesday, 08 May 2012 19:03
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Written by John Pappas
I am responsible for fat loss and fat gain; muscle gain and muscle loss. I regulate neurological impulses and brain chemistry. Who am I? That's right, the notorious calorie. As I mentioned in my previous article, nutrition is perhaps the most important aspect of ones journey in both health and bodybuilding.
What is a calorie?
A calorie is a unit of measurement, which calculates the energy required to raise the temperature of one gram of water by one degree Celsius. What is important to note here, is the use of the word energy. Calories are responsible for supplying the body with the necessary energy to perform its actions, be it brain and heart function or physical exertion. Calories are found in most food and beverages, with the obvious exception of water.
[1] Andrea C. Buchholz and Dale A. Schoeller, "Is a Calorie a Calorie?" American Journal of Clinical Nutrition 79(5) (May 2004): 899S-906S
Why is calculating your estimated required caloric intake necessary?
Eating above the caloric level required by your body will lead to weight gain. Eating below this maintenance level will result in weight loss. Again, note that the term used is weight, with no reference to fat or muscle mass. Generally, there is a presumption that one must be eating at a caloric surplus to increase muscle mass. This however, is not necessarily true . Likewise, eating at a caloric deficit will not necessarily result in only a loss in fat mass. If the deficit (created either by eating less or exercise) is to great, muscle mass will be sacrificed.
[2] Garthe, I. G., Raadtad, T., Refsnes, P. E., Koivisto, A., Sundgot-Borgen, J. (2011). Effect of Two Different Weight Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes. International Journal of Sport Nutrition & Exercise Metabolism, 21, 97-104
For the bodybuilder or health enthusiast, knowing you estimated caloric maintenance is of vital importance. Whilst it is not necessary to forever meticulously calculate each calorie by weighing and measuring food (unless dieting for a show), I advocate the initial counting of calories so you can at least "get a feel" for how many calories are in the foods you eat.
Caloric intake for weight gain and weight loss
When fat loss is the goal, the general rule is a loss of between .5 – 1 kg of weight per week is safe to ensure little muscle mass is sacrificed along with the fat lost. When gaining lean muscle mass, general 1-2 kg of weight gain a month (unless one is just starting training, or enlisting the aid of certain "supplements") ensures maximum lean muscle mass with minimum fat gain. Generally, there are three approaches to manipulating caloric intake for either weight gain or weight loss. These are:
1. Eat at 500 calories over maintenance level for weight gain and 500 under for weight loss
The premise of this approach is that a pound of fat is equal to 3500 calories. Eating at a deficit of 500 calories 7 days a week will result in a net loss of 3500 calories, or a pound of fat. This number somehow (probably more for convenience as opposed to practicality) then was transferred to additional calories required for weight gain.
An obvious flaw in this approach is that applying and arbitrary number is not practical. A 500 calorie deficit when your maintenance level is 1500 calories is far more substantial than if your maintenance is 3500. For some people, a 500 calorie deficit is simply too great, whilst for others it may be insufficient.
2. +/- 10%
The second most common approach, which is now being favored, is the addition or subtraction of 10% of ones caloric maintenance, depending on the goal.
This method generally allows for a more tailored approach to fat loss and muscle gain. This generally allows for the healthiest and safest rate to optimally achieve ones goals.
3. Eat at maintenance of desired weight
The third, and perhaps most under utilized method is to simply calculate maintenance calories based on ones desired stats and eat at that level. Obviously, the goal has to be within reason. A 60 kg person can not set their goal at being 120 kg, looking like a professional bodybuilder, and calculate their caloric level based on that. This will require a substantial caloric surplus, resulting in excessive fat gain.
As eluded too above, this method may result in either excessive fat gain or muscle loss if the goal set is too ambitious. One should be cautious in using this method.
Keep an eye out for part two, where I will discuss the three main approaches to correctly calculating calories.
About the writer...
John Pappas
Law Student
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