There are a couple of obvious markers to reference in deciding the answer to this question:

– Level of leanness
– Energy levels
– Quality of recovery
– Prevalence of illness/injury

If you feel that any of the above is being compromised then it could be that you are:

a) not eating enough calories
b) not eating enough of the right things

The first thing to understand is that there is no point in starving yourself for a few days and then binging for a few days because you are exhausted and starving.

I know this is obvious but it is so common I need to mention it.

What we then need to do is establish how many calories to eat per week.

I find this a better way than doing it daily.

Because there will be days you naturally eat more or less, either through socialising or maybe the volume of training.

To do this, you need to figure out your daily intake and simply multiply by 7.

For example, say that number was 2500 per day this would equate to 17,500 per week.

An example week may look like:

Mon – 2000
Tue – 2200
Wed – 2000
Thur – 2500
Fri – 2800
Sat – 3000
Sun – 3000

Which equals 2500 per day.

This is a more realistic approach than just eating 2500 per day and accounts for greater training volume and perhaps eating out.

I should also note this number is total calories consumed not calories consumed minus training calories.

So how do you decide this figure?

You need a formula you can trust.

The one I use with my one to one clients is in my E-book – The Triathlete Nutrition Code:

http://www.nutri-tri.com/e-books/

Simply figure this out, then monitor your calories on my fitness pal.

If you’re not losing, drop cals by 1-200 per day until you do.

Be patient though, any weight lost in the first week or so is likely just water.

The book also has lots of good recipes which will ensure the quality of the food you eat is spot on.

Its only £9.99, which is bloody cheap for the help it gives you.

Get it now:

http://www.nutri-tri.com/e-books/

Jamie “Calorie Manager” Leighton