Get results faster: Using nutrition calculators to accelerate your progress

Most of us know that crushing your fitness goals isn’t just about the workout. We have all heard the saying “abs are made in the kitchen, so yes, you guessed it right, this article is all about nutrition.

You can have the best workout program in the world, but without a solid, personalised nutrition plan that fits your body and lifestyle, progress can stall. That’s why at Lift2Last, I emphasise understanding calories and macronutrients. This is where a trusted nutrition calculator can be a game-changer for some people.

What I want you to understand about calories

Calories are simply the energy your body takes in and uses every day. The breakdown is really super simple. Calorie intake is the total energy you get from food and beverages, while calorie burn is the total energy your body expends during the day. Not just through exercise, but from keeping your heart beating and breathing, digesting food, and moving.

Your calorie burn includes:

• Basal Metabolic Rate (BMR): The energy used to sustain basic life functions.

• Thermic Effect of Food (TEF): Energy used for digesting food.

• Physical Activity: Energy spent in movement and exercise.

It sounds simple, and it really is. Most people know that balancing these two sides is essential if you are trying to lose weight or build muscle. If you eat more calories than you burn, you’ll gain weight. If you eat less, you’ll lose weight.

Why you should focus on macronutrients too

Food isn’t just about calories. Not all calories are treated equally; it’s about what those calories are made of:

Proteins: Your muscles’ best friend. Essential for muscle repair and growth.

Fats: Critical for hormone health, energy, and keeping you feeling satisfied.

Carbs: Great fuel, especially when you’re active, but not technically essential for survival.

Getting the right balance of macros tailored to your unique body and goals makes all the difference. Do you not know how to start? Try using the macronutrient calculator below, which is a great tool to help you estimate your daily calorie needs and a breakdown of your macros. It will help you with a starting point to dial in your protein, fat, and carbs. However, it is key to remember that every person is different, as our metabolism (the mechanism your body uses to burn calories and provide you with energy) is not the same. Therefore, I always recommend following the estimated calories for 2-4 weeks and see what the results are.

For example, are you trying to lose weight and you are following the provided calorie estimation, but after 4 weeks, you have not seen any results? Your calories might still be too high. Reduce your intake by an additional 100-200 calories and test again for 3-4 weeks. Still no results? Do the same thing again, reducing with an additional 100-200 calories, etc….you see where I’m going. The same is true for adding extra calories if you try to gain weight or build muscle.

Nutrition calculators: a powerful tool to achieve goals faster.

How to make tracking your calories work for you?

From our coaching experience, we know that:

- Tracking macros consistently for at least 4-6 weeks sets the stage for real change.

- Next to tracking calories, your workout program matters! A good resistance training routine protects muscle during fat loss and helps you build lean muscle effectively.

- If progress plateaus after steady tracking, a slight calorie adjustment (plus or minus 150-250 calories) often breaks through the stall.

The Ultimate Goal: Freedom Through Intuitive Eating

Here’s one of our core beliefs at Lift2Last: calorie and macro tracking isn’t meant to be forever. While these tools provide amazing guidance, the end goal is to transition into what is called “intuitive eating”, listening to your body’s signals, eating mindfully, and enjoying your food without obsession or guilt.

Intuitive eating helps you maintain your results without the stress of constant tracking and lets you build a positive, lifelong relationship with food. Are you interested in knowing more? The experts from MindPump Media have an expert guide on this topic. You can check it out via this link: https://www.mindpumpmedia.com/nutrition-guide

Ready to Reach Your Fitness Goals with Personalised Support?

Great that you have made it true this full article! We know everyone’s journey is unique, and sometimes you just need a little bit more encouragement. If you want guidance tailored just for your body, lifestyle, and goals, we at Lift2Last are here to help.

Whether it’s dialling in your nutrition, optimising workouts, or building habits that last, reach out to me directly. Together, we’ll create a plan that fits you and helps you achieve lasting results.