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  • Writer's pictureDylan

Navigating Nutrition for Your Goals

We get asked about nutrition regularly, and I'm here to simplify the process for you. When it comes to nutrition, we primarily have three goals: fat loss, maintenance, and muscle/strength building. Fat Loss: The golden rule here is operating within a calorie deficit – it's the only way. Maintenance: This involves eating to sustain your current body composition or weight. While it's not the ideal strategy for fat loss or strength/muscle gain, it's feasible. Building Muscle/Strength: Optimal outcomes arise with a slight calorie surplus. It's possible to make progress in maintenance or a deficit, but not as effective. How to Determine Calorie Intake Begin by using this calculator to discover your necessary daily calorie intake to maintain your present body weight. Calorie Calculator Now that you've established your baseline caloric needs, you can adjust them according to your objectives.


  • For fat loss, subtract 500 calories from your daily maintenance intake to set your calorie budget. Remember, it's best not to exceed this 500-calorie deficit for sustainable results.

  • For muscle/strength goals, add 250 calories to your daily maintenance intake.


Key Focus Areas for Goal-Oriented Eating Two vital aspects to prioritize are your total calorie intake and protein consumption. Aim for 1 gram of protein per pound of bodyweight you hold. To accurately track your intake, I highly recommend using a calorie tracker app like MyFitnessPal. Lastly, in both training and nutrition, avoid overanalyzing minor setbacks. Remember, progress ebbs and flows. Stay consistent over the long term – month by month, year by year – and you'll achieve fantastic results. Patience truly pays off!



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