I see this error all the time; people wonder why their efforts do not produce results. You need to understand your body’s caloric needs and respond appropriately! Science is solid: to gain weight, use more calories than you burned. To lose weight, burn more than what you are eating. This is really easy.
Adding all the daily activities to your schedule and diet plan may seem like an overdose – not really. Failure to respond to something as small as a protein bar can have a major impact within a few days. The difference between gaining and losing weight is only 600 calories!
Okay, now you know why it is so important to stay on top of things. You have already figured out how much you should eat, but now there is one problem: how many calories do you burn by lifting weights? Really a good question, and one that depends on the person. How much energy you expend and it depends on how strong your workout is.
Sprinting will be much stronger than running – common sense. Generally, I expect to use about 500-700 calories per exercise session. However, I train with a high-intensity schedule that includes a large volume. Your needs are likely different.
That’s fine though! No matter how much you train and how much you weigh, there is an easy and simple way to determine how many calories you need each day. Eat the same number of calories daily for a week, say 2,500. If you have not gained or lost weight by the end of the week, you know that your calorie intake is 2,500. That means losing weight, try to get in at about 2,200. To put on muscle, eat about 2,800.
You will need to try to learn how many calories your body needs. The first goal is to relax as you know how your body responds. Calories are not the only important things to consider. You also need to get enough protein for energy.
Plan to get at least 1.5g of protein per kilogram of body weight. Chicken is a great source of low-calorie protein- it is good for your body when you are trying to lose weight. On the other hand, red meat like beef and pork are high-calorie protein sources for those trying to pack muscle.