IDEAL CALORIC INPUT / CALORIC BALANCE
- Elena Gobber
- Mar 8, 2023
- 3 min read
Since your goals are different (in this group there are people who are working to build mass, who are working to lose weight, who are preparing for a half marathon...) I want to clarify that training, workloads, nutrition, also follow the specific goal you have.
Consequently, it goes without saying that when you ask me "what is the ideal caloric intake, intensity and type of training" you will be answered.. IT DEPENDS.
Yes, because depending on the objective, the "recipe" will be different.
Just a little introduction to the concept of calorie balance:
In order to survive, in addition to air and water, the human organism needs to introduce daily a portion of food that supplies the energy necessary for vital functions, similarly to an engine that uses fuel as a source of energy to function. power.
Each macronutrient provides calories: 4 cals per gram for proteins and carbohydrates, 9 cals per gram for fats, 7 cals per gram for alcohol (the latter - alcohol - having no nutritional value, which is why they are defined as "empty", which does not mean have no impact on the caloric balance, but which do not give any "benefit" to the body with their intake).
Calorie balance is the difference between income (the calories we take in and absorb) and expenditure (the calories we consume). The relationship between income and expenses gives a positive, negative or balanced balance.
More simply, it will balance when calories in = calories burned, resulting in weight maintenance.
How is it calculated? There are various formulas, more or less precise, which take into account weight, age, height, gender, physical activity performed.
Depending on your goal, your coach (me 😊) calculates what your energy needs are and organizes your workouts accordingly, and in case you're also working with him on nutrition, take care of that aspect too.
WEIGHT LOSS
