A calorie is a measure of energy expenditure. The calories referred to in diet and exercise is called kilocalories (kcal). Different food types (Protein, Fat & Carbs) have different calorific values.
- 1 Gram Carbohydrate Contains 3.75 Calories
- 1 Gram Protein Contains 4 Calories.
- 1 Gram Fat Contains 9 Calories.
- 1 Gram Alcohol Contains 7 Calories.
The average female who is lightly active with exercise 1-3 times a week will need 1900 calories per day approximately to maintain her weight. To reduce weight by 0.5 kg per week you will need to reduce calorie intake by 500 per day consuming 1400 calories. If you want to lose up to a kilo per week reduce calories by 1000 off your recommended daily maintainable allowance, so eat approximately 1000 calories to achieve this.
If you are very active with exercise 3-5 times per week you will need approximately 2200 calories per day to maintain weight. Reduce by 500 to 1700 calories to achieve a 0.5 kg loss and reduce by 1000 to 1200 to achieve a 1kg loss per week.
If you do not exercise a calorie intake of 1500 will maintain your weight requiring you to reduce calories as above for weight loss. However it is not advised that you reduce your calories to less than 1000 calories per day. A steady increase in exercise to achieve steady weight loss alongside a calorie controlled diet is recommended.
The average 70 kg person burns 100 calories per mile walking.
As with all diets, portion control is essential and weighing foods helps to assist in calories calculation. A good set of digital scales are good as they often tell you calories in foods as you weigh them, failing that most phones can upload a calorie counting app. Keeping a food diary is the best way of keeping your calorie and food intakes in check.
So to build muscle, the same food rules apply as above however you must increase calories to roughly between 2500 to 3500 depending on activity levels.
For simple toning if you are happy with your weight we would suggest increasing the amount of protein you consume to 0.8 grams per kg in body weight and increase resistance training in your exercise regime. Weights are an often feared element in the gym to many women but they are essential for toning and the health benefits are fantastic.