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
White fish 3 oz 21g
Chicken breast 3 oz 22g
Turkey 3 oz 21g
Red meat 3 oz 22g
Milk 8 oz 8g
Tofu 8 oz 15g
Low fat yogurt 8 oz 8g
Cottage cheese 3 oz 21g
Peanut butter 2 tbsp 8g
Eggs 2 large 13g
Tuna 1 tin 21g
Baked beans 1 tin 18g
Broccoli 1 cup 4g

Healthier snack alternatives

Unhealthy option

Healthier option

Full fat yogurt

Low fat Greek yogurt




Nakd Bar / Protein Bar



Milk chocolate

Dark chocolate


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.

Coming soon: 1Leisure will be up-skilling 10 instructors to become Level 3 Nutrition Advisors. Keep an eye out for further updates.