What is your calorie ceiling and how to work it out



Your calorie ceiling is a term I really like to use to explain how people may actually be under performing with their goals when they don’t actually have to.

Now for me fitness isn’t all just about fat loss but actually what I want to get across in my message to the world is to live a lifestyle where you are as optimal as possible by eating as much as you can while getting leaner or at least without putting on body fat. That’s what the term calorie ceiling means. Remember that food is fuel so by always living in a calorie amount where you are trying to lose fat, you could potentially be way under where you need to be to perform at your best when you actually don’t have to. It means you might struggle to lift as good as you potentially can. Remember that lifting more also potentially means burning more and training at more intensity therefore achieiving more with your results. It’s not just about eating less but also take into consideration performing better and burning more over time due to better energy output.

Performance means being able to lift more and train better, and sleep better, and have a better mentality towards food. All of these are improved when you are fuelling to your best ability while not putting on unnecessary weight.

So let’s say you type into a calorie tracker your details and it comes out that you need 1800 calories to maintain your body weight. The first thing I would see someone do is use that as gospel and then maybe reduce it by 10% so they can lose weight by going down to 1500-1600 calories a day.

But remember that everyone is completely different and what you do from day to day can massively impact that number as well as other thing’s. What you should do first is try that number and see what happens with your measurements. So let’s say you assess after a week and you don’t put on any body fat or weight in general that week. Instead of working backwards, what your calorie ceiling asks from you is to actually increase your daily calories and see what happens.

Let’s say you took it up from 1800 to 2000 calories per day and after a week of doing that and then taking measurements you again didn’t put any weight on. All of a sudden you are now getting more fuel into your body without seeing any negative effect. This means you’re able to get more from the nutrients you have and getting an overall benefit and more energy.

So again we could take it up this time and try out 2200 calories a day and assess again a week later. Once again you haven’t seen a negative impact on your results and now you’re eating 2400 a day. That’s 600 calories a day more which is a 33% increase to what you were eating just three weeks ago, and now your body is better conditioned to take in those extra 600calories everyday. That’s 3,500 extra calories a week so to help you tackle what life throws at you.

Let’s say you try again and this time you notice your weight go up a little bit. This is where your current lifestyle suggests is your tipping point where you start to sway into overeating and putting on weight.
By looking at weight loss in a different way this could be a game changer for you because in the past you’ve always though about just eating less to lose weight, but actually giving yourself a better starting point you can actually give yourself a much easier ride in the fat loss equation and feel a whole lot better for it.

If you want to feel your best and look your best then try and think a little different to the yo-yo dieting mantra that most people find themselves in. Start thinking about how you feel day to day, are you always tired and lethargic, are you erratic with how you eat and don’t know how much you’re eating day to day, are your weight improving or not in the gym, are you progressing with your cardio or runs that you’re doing, are you feeling stiff, sore and generally feel like shit, does your body look flat and deflated, are you losing or gaining weight, are your tape measurements going up or down?

By asking these questions and actually dedicating 7 days to making sure you get 3-4 meals a day and tracking your food so you can see how you react, then start thinking about more than just fat loss and actually think of it more as a whole so you can better judge whether you’re eating too much, or potentially not enough.

Remember that stress can deplete vital nutrients which is why people who have high powered jobs, or deal with stressful situations on a daily basis, or even those who have general stress but actually don’t deal with stress very well, what I tend to see with people like this is that they would benefit from keeping on point with fuelling their body to overcome this.

That doesn’t mean eating Ben and Jerry’s ice cream if your partner dumps you, but at least handling more calories a day will allow your body to deal with sudden impacts of stress and performance in daily life.

So if you’ve been up and down with your weight for a while, or you feel like your constantly tired and not really improving in the gym, then take your calorie ceiling into consideration and instead think differently to the norm and start thinking about trying to bring as many positive impacts as possible to getting a bit more nutrition into the body and test whether you’re actually at the right amount or not.