I am a woman, I am 162 cm tall and weigh 85 kg, of which 50 kg is muscle mass. I want to reduce body fat (I would like to lose about 15 kg of body fat). For 2.5 months I have been exercising 6 times a week (3 strength workouts + intervals and 3 cardio workouts), I eat he althy and eat 1600 kcal on non-training days, and 1800 kcal on training days. Not seeing the effects, I went to a dietitian a few days ago, who said that I should increase this amount to about 1700 and 2000 kcal depending on the day, because I have a high resting requirement (he calculated it for about 1600 kcal). Today, however, I had personal training and the trainer told me that I should eat 1700 kcal on training days, and 1500 kcal on non-training days. I could ask for an answer to the question: who is right? I don't know whether to increase or decrease the amount of calories in my diet.
Caloric content alone is not as important as the nutritional value of a diet. You are a short-stature person, so you need much less calories than recommended by a dietitian and personal trainer. The body has fat to burn which will give it energy to function. I understand that your specialists are afraid that your metabolism may decrease. It would have happened if you were not so physically active. 1200 kcal on non-training days, 1400 kcal during training. These 200 extra calories are expected to come from a protein-rich post-workout meal with a serving of grain. If you feel exhausted and worse regeneration, please buy BCAA amino acids. You can also turn on L-carnitine before training. Whenever you are tired, you can slow down your training, but not increase the caloric value of your diet.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Katarzyna PryzmontKatarzyna Pryzmont - dietitian, psychodietician, owner of the ATP dietary office. He specializes in losing weight for adults, conducts workshops and lectures on motivation when changing eating habits, among others. "How to deal with temptations while losing weight". More at www.katarzynapryzmont.pl
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