By far the most important factor in terms of nutrition is energy balance. For our body to function, it needs energy. Energy for the brain, for the muscles and for all the vital tasks of the organs. Furthermore, the body consumes energy when working, doing sports or going for a walk. The total energy consumption results from the so-called basal metabolic rate and the power metabolic rate. The basal metabolic rate is usually relatively constant and describes the energy that is needed to keep us alive. The power metabolism varies greatly from person to person and day to day, as it is made up of several factors.
Now there are basically three possible scenarios that can be identified in terms of energy balance.
You consume more energy than you actually use.
Unfortunately, since our bodies are still living in the Stone Age and have not learned that food is no longer a scarce commodity, they try to store any excess energy. In most cases, this takes the form of body fat. It doesn't matter at all which foods were used to achieve this calorie surplus.
An energy surplus also has a good side. For example, if you want to build muscle, you should ideally be in a calorie surplus so that the excess energy is put into muscle. Nevertheless, a certain amount of fat build-up is unfortunately unavoidable, because that is how our bodies work.
Furthermore, however, you will have significantly more strength for hard workouts and you will achieve faster performance progress.
So you gain and lose weight again. The only thing I can and will change in the long term is the percentage distribution of fat or muscle mass, and that is basically not so bad. This method is known as body read composition or redistribution. If you always meet your needs and train progressively, you will slowly build new muscle and lose fat at the same time. This is a great way to start and for many athletes this should be the first port of call, at least if you don't want to go straight into a calorie deficit and lose fat quickly. If we keep our diet on maintenance, then we will continue to have plenty of strength for our workouts and build new muscle at the same rate that you are losing fat.
You supply your body with less energy than you consume.
You always need a calorie deficit if you want to lose fat. There is no other way to do it. The whole diet industry makes a big secret of it, but for the pure appearance of the body it doesn't matter what you eat, only how many calories you have taken in. In a good deficit, you break down fat comparatively quickly and thus expose your muscles. Certainly, the body also breaks down a certain amount of muscle, but with the right diet you can compensate for this.
Total energy requirement = basal metabolic rate x PAL value
Basal metabolic rate = 0.9 kcal (women) x kg body weight x hour
Example: 0.9 x 60 x 24 = 1,296 kcal
PAL value: PAL work + PAL Friday + PAL sleep + PAL sport
Example:
10 hours work x 1.4 = 14,
4 hours free time x 1.2 = 4.8
8 hours sleep x 0.95 = 7.6
2 hours spor x 2 = 4
Total: 14 + 4.8 + 7.6 + 4 = 30.4 : 24 = 1,2666
1,296 kcal x 1,2666 = 1,642 kcal
Note: No formula will be 100% accurate. Actual consumption is also influenced by other factors such as your own muscle mass, metabolism, gut absorption capacity, thermogenesis and hormone balance. Over time you will develop some sense of what is good for you.
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