There are three different ways to view calorie intake:
1) Deficit: calorie intake < calorie expenditure
Results in weight loss. Whether that weight is fat or muscle is determined by your macronutrient distribution in addition to the quality of the calories you consume.
2) Maintenance: calorie intake = calorie expenditure
Results in a steady weight but still allows for some fat loss and muscle gain over time.
3) Surplus: calorie intake > calorie expenditure
Results in weight gain. Whether that weight is fat or muscle is determined by your macronutrient distribution in addition to the quality of the calories you consume.
In terms of aesthetics and performance, aesthetics can have phases of surplus for muscle gain and deficit for fat loss, while performance tends to lean mostly on maintenance to ensure fitness is properly fueled but also surplus for muscle and strength gain.
Your calorie expenditure is a combination of your resting metabolic rate (i.e. the amount of calories your body naturally burns to simply survive aside from other activity - determined by body composition), exercise, and other daily activities.
There is a common misconception around the idea of “negative calorie” foods, which some believe contributes to their calorie expenditure. For more information on this, follow the link here to read the previous related blog post “Do negative calories exist?”
Regardless of your goals and your calorie intake, change takes time. There is no easy option, no quick fix, no magic pill to obtain the results you seek. If you put in the work, your body will adapt to your choices. If your choices align with your goals, then you will reach them.
HARD WORK PAYS OFF. #EMBRACETHEJOURNEY
Your C5 FIT Nutrition Coach,