Calorie Target

Your ‘Accelerated Weight Loss Calories’ are the number of calories that you should consume in order to lose weight quickly. For accelerated weight loss, your body needs to consume significantly fewer calories than it burns – you need a large daily calorie deficit to your ‘Weight Maintenance Calories’. A 30% calorie deficit will provide accelerated weight loss but is not likely to be sustainable into the long term.

Protein Target

Your protein target is the amount of daily protein I recommend you aim to consume. The balance of your daily calorie intake will be made up of carbs and fats and I am reasonably relaxed about the split between these two – just aim to have a higher weighting of carbs on workout days than on rest days.

Calorie Target

Your ‘Weight Loss Calories’ are the number of calories that you should consume in order to lose weight. For weight loss, your body needs to consume fewer calories than it burns – you need a daily calorie deficit to your ‘Maintenance Calories’. A 15% – 20% calorie deficit promotes safe, steady, sustainable weight loss.

Protein Target

Your protein target is the amount of daily protein I recommend you aim to consume. The balance of your daily calorie intake will be made up of carbs and fats and I am reasonably relaxed about the split between these two – just aim to have a higher weighting of carbs on workout days than on rest days.

Calorie Target

Your ‘Maintenance Calories’ are the number of calories that you should consume in order to maintain your current weight. They are the total number of calories that your body will burn every day. The higher your exercise level, the higher this number will be.

Protein Target

Your protein target is the amount of daily protein I recommend you aim to consume. The balance of your daily calorie intake will be made up of carbs and fats and I am reasonably relaxed about the split between these two – just aim to have a higher weighting of carbs on workout days than on rest days.

Calorie Target

Your ‘Weight Gain Calories’ are the number of calories that you should consume in order to gain weight This is for people who are wanting to build muscle fast in conjunction with a comprehensive weight training programme. It can also be used by people who are underweight. For weight gain, your body needs to consume more calories than it burns. A 15% – 20% calorie surplus promotes safe, steady, weight gain.

Protein Target

Your protein target is the amount of daily protein I recommend you aim to consume. For weight (muscle) gain, this is a higher consumption than if you are looking to lose or maintain weight. The balance of your daily calorie intake will be made up of carbs and fats and I am reasonably relaxed about the split between these two – just aim to have a higher weighting of carbs on workout days than on rest days.

The standard BMI classifications are shown opposite but this is a general guide and there are some limitations. Your BMI can tell you if you’re carrying too much weight, but it can’t tell if you’re carrying too much fat. The BMI can’t tell the difference between excess fat, muscle, or bone. Therefore very muscular people and athletes may be classed “overweight” or “obese” even though their body fat is low. Equally, adults who lose muscle may fall into the “healthy weight” range even though they may be carrying excess fat. So this is not a good tool to use for checking your weight loss/gain results but for some can be used as a guide. But please do not worry too much about this, this measure is ideally for those that have excess weight (fat) to lose – it’s not for those gaining muscle or have a few lbs to shift.

BMI Classifications:

18.5 or less  Underweight

18.5 – 24.99  Normal weight

25 – 29.99  Overweight

30+  Obese