What Should My Calorie Intake be if I'm On a Paleo Diet?
It all depends on what your goals are.
If you want to gain weight, you need to be on a caloric surplus. If you wish to remain the same weight, you just to maintain your calorie intake. If you wish to lose weight, you should be at a caloric deficit.
The key point to note is that the paleo diet does not decide your calorie intake.
You do. Your goals do.
Firstly, you need to know what your daily calorie requirement is. You can find out form this link. http://www.freedieting.com/tools/calorie_calculator.htm
If you wish to gain weight, you need to consume more calories than your daily calorie requirement. This is for people who are underweight or if you’re trying to build muscle and bulk.
If you’re happy with your body and don’t see any need to get bigger or smaller, you just need to maintain your calorie intake. Then you will need to consume your paleo foods in the right proportion to meet your calorie intake.
There is no exact number as far as macro nutrients go with the paleo diet. You will need to adjust your macros to suit your needs. 40% carbs, 30% protein, and 30% fat is a common macronutrient ratio recommended for paleo. It helps to know exactly how many calories you are consuming with each meal.
If you’re trying to lose weight, you need to be at a caloric deficit of about 500 calories a day. Generally, most people say that it is much easier to lose weight on the paleo diet because sugar, hydrogenated oils and processed foods are not allowed on the paleo diet.
Suddenly, the fat is a lot less stubborn to burn. That’s because your body is not fighting an uphill battle. Most fat loss is difficult because even though people reduce their calories, they are still eating unhealthy food, unknowingly, and sugar creeps into many foods without any obvious signs. A good example will be tomato sauces and other sauces that have high sugar content.
If you are an athlete, your calorie requirement will be much higher than the average person. You will need to gauge how many calories you are expending during your workout and eat accordingly.
The paleo diet does not allow the consumption of rice, bread, grains and starchy fruit. So, if you are training hard and not consuming enough carbs, you may end up feeling lethargic. Or you may lose weight rapidly and end up looking gaunt.
The aim of the paleo diet is to make you look and feel healthy. In order for it to benefit you, you must know its limitations and restrictions so that you can adjust and get the best out of the diet.
While a high degree of compliance is necessary as far as avoiding the “harmful” foods, there is some room for flexibility. You may consume bananas or potatoes if your workouts need more carbs. The rules are not set in stone. Use common sense and make the diet work for you and do not end up a slave to the diet. Then you would have truly mastered the paleo diet.
Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempsey's Resolution Fitness
for
The Chaplain Paul Voorhees Ministry
