Nutrition Advice

Calorie Intake

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of body fat per week.

An average man needs 2500 calories to maintain, and 2000 to lose one pound of body fat per week.

Calorie Deficit

A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight A deficit can be created by reducing input/calories consumed (lower food intake).

Calorie Surplus

In general, somewhere between 100-300 calories intake per day. Any more than this, and the muscle to fat gain ratio is likely to skew toward more fat gain.

To build muscle, you have to create a calorie surplus—eating more calories than your body burns through daily activities, workouts, and normal physiological processes. A solid way to determine how many calories you need is to multiply your body weight in pounds by 20.

To increase muscle mass in combination with physical activity, you need to consume between 0.8 and 1.0 grams of protein per pound of body weight per day.

Protein Source Guide

FOOD AMOUNT PROTEIN IN GRAMS
WHITE FISH 3oz 21
CHICKEN BREAST 3oz 22
TURKEY 3oz 21
RED MEAT 3oz 22
MILK 8oz 8
TOFU 8oz 15
LOW FAT YOGURT 8oz 8
COTTAGE CHEESE 3oz 21
PEANUT BUTTER 2 tbsp 8
EGGS 2 large 13
TUNA 1 Tin 21
BAKED BEANS 1 Tin 18
BROCCOLI 1 Cup 4

HEALTHIER SNACK ALTERNATIVES

UNHEALTHY OPTION
Full Fat Yogurt
HEALTHIER OPTION
Low Fat Greek Yogurt
Crisps
Popcorn
Biscuits
Nakd Bar/ Protein Bar
Peanuts
Almonds
Milk Chocolate
Dark Chocolate
Bread
Pitta Bread
Healthy alternatives are subject to portion control.
If any 1Leisure member requires further nutritional advice, please book an appointment with one of our level 3 instructors. See our staff profiles for more info.
Coming soon: 1Leisure will be up-skilling 10 instructors to become Level 3 Nutrition Advisors. Keep an eye out for further updates.