Counting calories should always be used as a learning tool, not a dependency or a method that leads to restriction. Now, let me preface this by saying if you are just beginning your journey of nutrition and figuring out what and how much you should be eating for your own needs, I would advise you to weigh measure, and track your foods for at least 30 days. This article is here to help you improve your relationship with food, first and foremost. In this time, you will learn what portion sizes look like in the foods you regularly consume and the nutrition that those portion sizes provide you. You will also start to have awareness of what foods provide you the most satiety and satisfication to support your mental wellbeing and your physique goals.
With that being said, it is not a necessity to count calories. The most ideal and sustainable approach to your diet is to take the intuitive approach.
Let’s first start with how to figure out your calorie intake for a caloric deficit:
First take your goal weight and multiply by 12.
Example: 130 lbs x 12= 1560 calories
We will next figure out your protein intake:
RDA suggests 0.8 g protein per pound of bodyweight. I find that it is more beneficial to eat around 0.8-1.2 g of protein daily per pound of your goal body weight. If you don’t have a history of eating over 60g protein daily, I suggest starting with the 0.8g/lb or aiming for 100 g of protein daily. Stick to this until you are regularly consuming that amount for at least a week.Ideally, the more protein you consume, the more muscle you retain despite in a deficit. You also will feel more satiated, which is great because no-one likes feeling hangry.
For this, you will take your goal bodyweight and multiply by 0.8 or 1.2.
Example: 130 lbs x 0.8= 104 g protein (low end)
Example: 130 lbs x 1.2= 156 g protein (high end)
These are the two most important factors in a calorie deficit as the amount of calories you eat will determine your weight loss and rate. Protein will determine how strong and full you feel while the focus is on fat loss.
Now, to be able to be in a calorie deficit without tracking calories. You will have to be in control over portion sizes as well as have moderation. Look, fat loss is not about restricting yourself of the foods you enjoy and I am not here to tell you eat chicken, rice, and broccoli for the next 12 weeks or however long you in a deficit. The foods you consume should be enjoyable but also motivate you to continue to stay on track with your nutrition.
Popularized by Jordan Syatt is the 3 meals 2 snacks method:
3 meals:
- each meal fits on one plate
- 1/4 of your plate is a lean protein (ground turkey, chicken breast, tuna, etc.)
- 1/4 of your plate is a carb or fat source (oil, avocado, potatoes, rice, etc.)
- 1/2 of your plate is vegetables
- my addition: one of your meals is a big ass salad loaded with high volume greens and veggies and lean protein sources and about 2 tbs of a dressing of your choice (don’t overthink this)
2 snacks:
- each snack fits in the palm of your hand
- is a fruit or protein source
Having a drink? No shame! This should work according to you and your lifestyle. I will add that alcohol does impair the process, so drink in moderation and when it is worthwhile. I would much rather you get your calories through food and also be able to rest and recover well which alcohol does have an affect on. Anyway,
If you are to have a night of drinks, they will replace your snacks
1 drink replaces 1 snack
2 drinks replace 2 snacks
3 or more drinks, call it good on the day and get back on track the following day.
Make this work according to you and your hunger. Not a breakfast person, sub it for a snack. Like smaller, more frequent meals, sub a meal for another snack and have 2 full meals and 3 snacks. Remember this is what works best for you!
Intuitive eating vs Calorie Counting
At the end of the day, eat when you are hungry and stop when you are full. But that is not all to intuitive eating. Like mentioned previously, calorie counting should be the starting point to learn portion sizes and nutrition specific to you and your goal. Once you have built a solid understanding, it is easier to understand what and when you should eat without pulling out the app or food scale.
For me, intuitive eating looks like knowing I need and wanting protein at each meal. Having satiating carb sources throughout the day that fill me with energy. Satisfying a sweet crave without overdoing it on portion size. Eating regularly throughout the day to keep myself from feeling like starved.
Look, you can do this. Don’t overcomplicate it. Think your big three: lean protein, vegetables, healthy fats. Structure your meals around these.
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