dom MooreJul 24, 2026

Lesson 3 - Caloires

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Lesson 3 - Caloires

dom Moore

Learn the fundamentals of calories, how they impact weight management, and why tracking your intake is essential for reaching your fitness goals. This lesson covers the science of calorie deficits, surpluses, and how to maintain consistency.

Lesson 3 - Caloires

dom Moore

Learn the fundamentals of calories, how they impact weight management, and why tracking your intake is essential for reaching your fitness goals. This lesson covers the science of calorie deficits, surpluses, and how to maintain consistency.

Chapters

00:00

Introduction

Introduction to the Fit in 42 nutrition course and the importance of calories.

00:18

What are Calories?

02:00

Maintenance Calories

02:53

Calorie Deficit Explained

05:50

Creating a Deficit

06:36

Calorie Surplus

07:32

The Weekend Effect

09:09

Conclusion and Next Steps

Transcript

00:01

What's up, guys?

00:01

Hope you are.

00:02

well.

00:03

And we are back with another video.

00:06

So this is lesson three in the fit in 42 nutrition course.

00:10

And today we're going to be discussing everything to do with calories.

00:14

So what they are and, why they matter to you.

00:17

So we're going to jump right in.

00:18

First question we need to ask ourselves then is what is a calorie?

00:22

So a calorie, scientifically put, is a unit of energy, and specifically it's the amount of energy that is needed to heat 1L of water by 1 degrees Celsius.

00:34

So in science terms, a calorie is a calorie.

00:36

It's just a unit of energy and a way of measuring that.

00:40

However, where do we get our calories from?

00:42

So we get our calories from the food that we consume.

00:45

And the food that we consume is made up of micronutrients.

00:49

So micronutrients are things that we need in large amounts within the body.

00:53

There's three main ones, plus alcohol, so protein.

00:59

This is the one that we all bang on about quite a lot.

01:01

And that contains 4 calories per gram.

01:05

Carbs also contain 4 calories per gram.

01:10

Fats contain 9 calories per gram.

01:13

So fat, when you consume fats, they are a lot more calorically dense per gram than protein and carbs.

01:21

Alcohol, that contains seven calories per, gram.

01:26

So that is how calories are made up in our, body.

01:30

And then depending on what it is that we want to do, it's a basic equation.

01:35

So it's calories in versus calories out.

01:38

And that's why, if you remember back to the first video, that we have three nutrition rules.

01:42

And the third nutrition rule is that you need to track your food intake.

01:49

Okay, so, so the reason we do that is because we can reach our goals by knowing what our calorie needs are and then manipulating them based on what our goals are.

02:00

so the first thing we need to understand is what are our maintenance calories?

02:08

So maintenance calories are, what we need to the amount of calories that we need to consume for our weight to stay the same.

02:18

So what that means is calories in versus calories, sorry, calories in versus calories out would match.

02:26

So if someone needs 2,500 calories per day to maintain their weight, or another way of saying that is they need 17,500 calories per week.

02:35

If they were to eat that, they would maintain their weight.

02:40

So this line here on this graph shows someone's caloric needs weight, whereas this shows someone's caloric intake.

02:47

So if that matched their weight is going to stay stable and it is going to stay the same.

02:53

Now the next goal that people sometimes have is a calorie deficit.

02:57

So this is for people that want to lose fat.

02:59

so there's loads of diets on the screen here, but this is fundamentally how every diet works.

03:09

And maybe you've tried one or more of these diets, and they could have told you different words of how they work.

03:15

I think this information is becoming more prevalent now.

03:19

however, but they all work from being in a calorie deficit.

03:21

So I'll give you an example.

03:23

So if you followed the Atkins diet, that is a, low carb diet.

03:28

So essentially it is restricting one macronutrient.

03:32

So what that means is that puts you into a caloric deficit.

03:36

If you were to follow intermittent fasting, that works.

03:40

It still puts you in a calorie deficit, but it puts you in a calorie deficit in a different way by instead of removing a macronutrient, it removes your eating window.

03:48

So you've got a smaller eating window.

03:49

So you actually consume less food than you would if you had a larger eating window, resulting in a calorie deficit.

03:56

You have the 5:2 diet.

03:58

So that's just an extreme, version of intermittent fasting.

04:01

You've essentially got two days with no food, which is, is going to put you into a calorie deficit over the course of the week.

04:06

You have the ketogenic diet.

04:08

So that is where you strip and remove carbs altogether from your diet, resulting in putting you in a calorie deficit.

04:15

You have the Paleo diet.

04:17

So this is where you remove processed food from your diet.

04:20

So removing processed food means you eat more nutrient dense foods which tend to be lower in calories overall.

04:27

Guessing what results in a calorie deficit?

04:30

Slimming world.

04:31

So is slimming world the one with sins?

04:33

I can't remember which was slimming.

04:35

What is it?

04:35

Yeah, slimming world's the one with sins.

04:37

so what that does is it has certain higher calorie foods that it classes as sins.

04:44

And then what that does is it controls your food intake and you guessed it, that results in a calorie deficit.

04:51

So that's how all these diets work.

04:54

So let's just put that into practice then.

04:56

So calorie deficit is going to mean your weight is gonna decrease over time.

05:03

So this happens when your calories out is greater, than your calories in.

05:07

So I've got this line along here.

05:09

So let's say the same person weekly calorie requirements are 17,500 or 2500 a day.

05:16

If they were to eat 2000 calories every single day, Matt is going to put them in a 500 calorie deficit each day.

05:26

And it's going to put them, a, 3500 calorie deficit across the course of the week.

05:32

And this is then going to result in them losing weight.

05:35

If we compare that up with lots of resistance training like we do here at ftc, that's going to help them maintain muscle.

05:41

So the majority of that, of what they're going to lose is going to be coming from fat.

05:48

So that's how a calorie deficit works.

05:50

So there's a few ways of how we can create a calorie deficit.

05:55

So there's lowering food intake, like, which is what we just did on the previous slide.

05:59

So someone needs 2500 calories a day.

06:01

We get them to consume 2000 calories a day, and then that creates that deficit.

06:08

The other thing we can do, which we're going to discuss more in another video, is increase their activity level.

06:14

So if someone actually we can increase someone's activity level so they're burning more calories, then that's another way of creating a deficit.

06:21

Or what is really popular and probably the best way to do it for most people is a combination of both.

06:26

So if we can get people to be more active and reduce their calorie intake, we can then create this calorie deficit that we need for fat loss.

06:36

Right.

06:37

So the flip side of that then would be a calorie surplus.

06:40

So this is what we reserve for people who are wanting to build muscle.

06:45

Okay.

06:46

So again, we take the same person whose calorie requirements are, 17,500 a week or 2,500 per day.

06:53

But what we do with them then is we get them to consume, in this case, 3,000 calories a day.

06:59

So what that doing is creating them a 500 calorie surplus across the week.

07:03

We then combine that with resistance training.

07:07

Okay.

07:08

So they are then going to be primed for building muscle.

07:11

There will gain a little bit of fat as well.

07:15

But that is inevitable when you go into a surplus.

07:18

But if you do it right, you don't have too big of a surplus and you are, making sure you're training hard, with lots of resistance training, then you are going to build some muscle.

07:31

Okay.

07:32

What happens though, with people that are in fat loss is they sometimes accidentally end up being in a calorie surplus.

07:39

And this is how it leads to weight gain.

07:41

And it's not necessarily always from just being in a constant surplus every single day.

07:46

This is something that we see is really common, is weekends causing this to happen.

07:50

So if you look on the grass here, someone's eating at their maintenance calories, so 2500 and they're hitting that Monday to Friday.

08:00

Then Saturday and Sunday comes to the weekend.

08:02

So they might be going out with the mates they're having a couple of times takeaways.

08:06

And then what, what happens then is that pushes their calorie intake up, to 3,500 throughout Saturday and Sunday.

08:16

And that's actually give them an extra 2,000 calories added.

08:19

So if you see their weekly average here, so their weekly calorie requirement is 17,500 calories.

08:27

However, their weekly calorie intake ends up being 19,500 calories calories.

08:31

So even though there was eating at maintenance all week, those two days on the weekend have pushed them into a total weekly calorie surplus.

08:40

Now this is if this happens as a one off or infrequently, and as long as you can keep consistent with your calories, that is not going to have a detrimental effect.

08:49

So what I'm not saying here is that you can never enjoy yourself on a weekend, but what a lot of people do is they follow this pattern and this happens every, every single weekend.

08:59

and then they end up being in a constant calorie surplus and that is how they slowly end up gaining weight.

09:09

So yes, calories do matter, right?

09:15

And that is why we get you to track them on fit in 42.

09:22

So the next video we're going to do is going to be going through how to actually use macros first and how to track your calories properly, how to get it all set up.

09:31

But obviously after watching this video threw quite a lot of numbers at you.

09:35

So if you have any questions about this, about calorie requirements or just want to have a bit of a deep dive, make sure you drop your coach a message and they will be happy to assist you.

Lesson 3 - Caloires — Tella