Let’s talk about one of the biggest game-changers in nutrition: managing your total calories. Whether you’re trying to build muscle, drop some fat, or just maintain your current weight, getting a handle on how much you’re eating is huge. But it’s not just about numbers – it’s about making those calories work for you as an athlete at MTN STRNG.
Why Total Calories Matter
Think of calories as your body’s fuel. You eat, you train, you recover – and your body uses that fuel to keep you moving. Eat more than you burn? Your body stores the extra as fat. Eat less? You tap into those reserves. But it’s not that simple – especially when you’re training hard.
At MTN STRNG, we’re not just about hitting a calorie target. We’re about fueling smart. Here’s why managing your intake matters:
- Keep your muscles strong and ready for the next session
- Stay energized without crashing mid-workout
- Hold onto muscle while leaning out
- Get the most out of your strength-building phases
How to Figure Out Your Calorie Needs
- Start with Your Basal Metabolic Rate (BMR): This is basically what your body burns just to keep the lights on – breathing, digesting, and chilling out. You can find a quick BMR calculator online to get a rough idea.
- Factor in Your Activity Level: Now, add in your training. If you’re lifting heavy, running trails, or doing a mix of both, you’ll need more fuel. That’s your Total Daily Energy Expenditure (TDEE).
- Set Your Calorie Goal Based on Your Training Focus:
- Strength Building: Slightly more calories to support muscle growth.
- Endurance Work: Keep it around maintenance to avoid excess fat gain.
- Leaning Out: Create a small deficit to drop fat without losing muscle.
Real-Life Strategies for Managing Calories
- Track It (Without Obsessing): Use an app to get a sense of your daily intake, but don’t go crazy with it.
- Prep Your Meals: Have some go-to meals that hit your calorie target and keep you from grabbing whatever’s easiest.
- Load Up on Protein: It keeps you fuller, longer – and helps keep your muscle on lock.
- Volume Eats: Think big plates of veggies and lean protein. You get more food for fewer calories.
- Watch the Liquid Cals: Drinks can sneak in a lot of sugar and calories – keep an eye on them.
Bottom Line
Managing your calories isn’t about restriction – it’s about being intentional. Your training, your goals, your life – they all play a role in how much fuel you need. Here at MTN STRNG, we help athletes dial in their nutrition so they can train harder, recover better, and stay strong for the long haul.
Ready to take a closer look at your nutrition? Schedule your Intro and let’s figure out what you need to fuel right.
