We all know how important it is to stay on top of how many calories you’re eating, especially when
you’re trying to lose weight. The best way to keep track of your calorie intake is with a calorie
calculator – but just how effective is a calorie calculator at helping you lose weight?
Regulating your diet with a calorie calculator
The most obvious way in which a calorie calculator can assist with weight loss is by helping to
regulate your diet. If you want to reduce body fat, you should be eating fewer calories so that your
body is burning the fat for fuel. Once you know how many calories you should be consuming, you
can change your diet accordingly to ensure your caloric intake is in line with your personal weight
Workout goals are easier to set
Once you know how much energy you’re taking in with your caloric intake, it is easier to tailor your
workout routine to maximise fat loss efficiency. As we all know, the formula for weight loss is to
burn more energy than you consume, so when you know how much you are, and need to be,
consuming, you know exactly how many calories to burn.
Using a calorie calculator in tandem with a DEXA body scan
Our DEXA body composition scan will tell you exactly how much fat you have, as well as letting
you know how much you need to lose. As well as this, it tells you how much food you should be
eating in order to reach your target weight, and the best way to keep track of the amount of food
you are eating is with a calorie calculator. Essentially, the use of the two in tandem gives you all the
information you will need in order to efficiently lose excess body fat.
Now that you know how much use a calorie calculator can have alongside a DEXA body scan,
don’t hesitate to book your scan today and get your fat loss journey started!
White and brown fat is yet another one of those topics that many people get hopelessly fixated about, along with other ‘rabbit holes’ like macro splits, meal timing, high- and low-GI foods, training pyramids and the like. Keep it simple!
The scientific term for body fat is adipose tissue. Adipose tissue forms part of the body’s complex metabolic and endocrine system that produces hormones to regulate many things such as sleep, sexual function, blood pressure, body temperature and appetite. One of the most important functions of adipose tissue is as a ‘master regulator’ of energy balance.
Adipose tissue can be categorised according to special biological functions, such as white, mammary gland, brown, and bone marrow adipose tissues. In humans, the overwhelming majority of body fat consists of white adipose tissue (WAT) and the other forms can be largely ignored.
WAT functions mainly as a fantastic energy reservoir, thermal insulator, and as a source of recently discovered hormones.
A kilogram of body fat contains about 7,700 calories (or 3,500 calories for a pound). A typical Bodyscan client (male or female) presents with about 20kg of body fat, which equates to over 150,000 calories! To find out how many calories you need to eat to reach your target, use our body composition calculator.
Increased and excessive adipose tissue mass, however, is the primary characteristic of obesity. Extremely obese individuals may have double or more (300,000-450,000 calories) that amount of stored energy. One obese individual fasted for over a year with no ill-effects (which proves that ‘starvation mode’ doesn’t exist!)
Adipose tissue can be found under the skin (subcutaneous fat), internally (eg, visceral fat around the organs) and intramuscular (between muscle fibres). Men tend to have more visceral fat and store more subcutaneous fat around the abdomen (android region) than do women, who carry proportionately more around their hips and thighs (gynoid region). The evidence indicates that body fat spot reduction is either a myth or doesn’t occur to any meaningful degree. Everybody has stubborn body fat areas.
Subcutaneous fat (the stuff you can pinch) is reduced by creating an energy deficit over a sustained period (ie, eating and drinking fewer calories than you burn).
Visceral fat will fall simultaneously. But because visceral fat is more metabolically active, it also responds directly to increased activity. So a combination of reduced consumption and increased exercise is ideal to combat both the fat you can see and the more dangerous fat that you can’t.
In summary, don’t get dragged down time-wasting rabbit holes about different colours of fat, or trying to turn one into the other. As it happens, nearly all of your body fat is ‘white’ and you can reduce it by eating a bit less and doing a bit more!
Nutritionist and Bodyscan Consultant
For most people, losing body fat is the quickest way to improve body composition and overall health. Achieving a low level of body fat will improve not only the visual aesthetic but also contribute to a reduction in harmful, visceral (internal) fat.
The issue that most face when trying to achieve this is how to maintain the muscle mass they have built up. Muscle-building is a slow, hard progress, so to see muscle disappear is dispiriting to say the least.
The most sensible step you can take to preserve lean mass when shedding body fat is to slow the rate of fat loss. The risk of muscle catabolism (muscle breakdown) goes up when you lose weight (body mass) at a faster rate. A faster rate will negatively alter the balance of muscle-to-fat loss. By slowing the rate down you can ensure maximum retention of lean mass. I recommend a rate of 0.5kg (just over a pound) of fat loss per week achieved through a sustainable calorie deficit of 550 per day.
It becomes even more important to slow the rate down as you achieve lower levels of fat. As well as being negatively impacted by rapid weight loss, muscle breakdown is inversely proportional to your total fat mass – ie, the leaner (lower fat) you get, the higher the risk of losing muscle.
So when you have more fat to lose, you can afford a faster rate without sacrificing much muscle, but as that total fat comes down, you cannot continue at the same rate. The rate must be adjusted proportional to your total fat mass.
Take a look at the (overall amazing) results for Bodyscan customer Jim below. In his first five months, he lost 20kg of fat (more than half of what he started with) and just 1kg of lean mass (a fat-loss-to-muscle-loss of 20:1). But four months after that the ratio had shrunk to just 2:1 (5.2kg of fat and 2.6kg of lean).
Work to preserve muscle
The second thing you should be doing is resistance training throughout your calorie deficit to hold on to muscle. With an optimised programme of weights, calorie deficit and protein consumption you could actually increase muscle while losing fat. Or you could retain what you have or keep losses to an absolute minimum.
Without weight-training, it’s typical for Bodyscan customers to lose 1kg of lean mass for every 3kg of fat. Work hard in the gym against with a small calorie deficit and you can halt muscle loss completely. Download our muscle guide to see what makes a great weights regimen.
So, in summary, to preserve your hard-earned muscle:
- Aim for a maximum rate of loss of 0.5kg per week
- As you reduce fat, consider slowing the rate to further preserve lean mass
- Work hard in the gym
- November 2021
- October 2021
- August 2021
- July 2021
- June 2021
- April 2021
- March 2021
- February 2021
- December 2020
- November 2020
- October 2020
- September 2020
- August 2020
- July 2020
- June 2020
- May 2020
- April 2020
- March 2020
- February 2020
- January 2020
- December 2019
- November 2019
- October 2019
- September 2019
- August 2019
- July 2019
- June 2019
- May 2019
- April 2019
- March 2019
- February 2019
- January 2019
- December 2018
- November 2018
- October 2018
- September 2018
- August 2018
- July 2018
- June 2018
- April 2018
- February 2018
- January 2018
- December 2017
- October 2017
- August 2017
- July 2017
- June 2017
- May 2017
- March 2017
- February 2017
- November 2016
- September 2016
- June 2016
- April 2016
- February 2016
- January 2016
- December 2015
- November 2015
- October 2015
- August 2015
- July 2015
- June 2015
- May 2015