So in my other calories post “calories 101” I told you how to work out you BMR and you daily calorie intake, now we are going to talk about how we can use the daily intake number to really get to grips with our diets.
When it comes to food it doesn’t matter how we do daily, but rather its more important to get a weekly balance of calories (or a weekly deficit for fat loss), so if you have one bad day it can be made up the next.
So that’s where the idea for “Calorie Borrowing” or “Calorie Banking” comes into play. Some of my clients tend to be social (like most people) and like to have some drinks on the weekend, and with this they find that they over-indulge. Well I’m here to say that it might not be as bad as you think (to a certain extent, this doesn’t mean that you can keep going and getting absolutely wasted).
Lets take someone who has got a 1500 calorie daily target, this would mean they are going to aim for a 10,500 weekly calorie target.
This is what their weekly intake would look like (Fig. 1) When we are trying to lose weight we sometimes we have a bump in the road and this can all be corrected and accounted for.
Now look at the second graph, this shows you how you can take calories from one day, and use them for another, (we still want to be eating enough calories daily, so we cant just starve ourselves one day to make another guilt free, we are trying to maintain a good balanced diet, with some give in it so we can enjoy ourselves.)
In figure 2 we can see how taking 100 calories of Monday – Friday gives us an extra 500 calories to use at the weekend, and with this we can either split it up 250 a day or 500 on one day. So if you have some celebrating or like a glass of wine on the weekend then maybe this is something that we need to try so that we can keep our weekly calorie intake in a deficit and achieve your goals.
Calorie banking means borrowing calories from some of your regular diet days to use on other days.
There are other ways to increase your calorie deficit, or allowance. Think of it like a job, if you work overtime then you get more money to spend, in our case exercise is our overtime and a larger calorie intake is our earnings. For example, if you have eaten your calorie limit for the day, but still want that glass of red wine/chocolate pudding, then hitting another workout or even a fast paced walk can give you 300 calories in the bank so you can indulge with a clear conscience.