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Nutrition Guidelines

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Calorie Intake

These values can vary on a few factors such as:
Levels of Physical activityMetabolism & Age.

Male Calorie Intake

Within a healthy balanced diet males require around 2500 calories per day to maintain his weight.

Female Calorie Intake

Females require around 2000 calories per day to maintain her weight.

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Weight Loss

Create a calorie deficit of 500 calories per day or 3500 calories per week. The most effective way to create a calorie deficit is to combine diet & exercise. For example you may 250 less calories per day and then exercise for 30 minutes to burn an additional 250 calories this equals a total of 500 calories. If you stuck to this plan or follow a similar plan for everday of the week you can reach the 3500 calorie deficit needed for weight loss.

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Healthy Balance

A healthy balanced diet should provide us with the right amount of calories from foods and drinks to maintain a calorie balance (maintenance intake). Calorie balance is where the calories taken from the diet are equal to the calories used by the body.

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Weight Gain

The mistake most people make when trying to gain weight is that they dont do it in a smart and healthy way so instead of adding a ridicilous amount of calories consuming fast food we advise you to create a suitable calorie surplus with good quality whole foods.

Recomended calorie surplus for males is between 100 - 400 calories above maintenance intake per day.

Recomended calorie surplus for females is between 100 - 300 calories above maintenance intake per day.

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