Understanding Your Caloric Needs

Understanding Your Caloric Needs

Starting your weight loss journey involves finding the right balance between reducing calorie intake and maintaining a steady supply of essential nutrients.

At Fit Food Perth, we're here to support your commitment to a healthier lifestyle. Beyond just offering pre-prepared meals, we provide a holistic and sustainable approach to wellness and nutrition.

Tailored Caloric Requirements for Your Life Stage

For Those Assigned Female at Birth (AFAB):

Between the ages of 19 and 30, your recommended daily calorie intake ranges from 1,800 to 2,400 calories. For those aged 31 to 60, the range adjusts to 1,600–2,200 calories, while individuals aged 61 and above are advised to consume between 1,600 and 2,000 calories.

For Those Assigned Male at Birth (AMAB):

If you're between 19 and 30 years old, the daily caloric recommendations span from 2,400 to 3,000 calories. For those aged 31 to 60, the advised range is 2,200–3,000 calories, while individuals aged 61 and above are recommended to consume between 2,000 and 2,600 calories.


In the formative years, caloric needs are distinct for various age groups. From ages 2 to 4, AMAB children are recommended to consume 1,000–1,600 calories, while AFAB children are advised to consume 1,000–1,400 calories. These recommendations evolve through the age groups, underscoring the critical importance of age-appropriate nutritional support for optimal growth and development.

Ensuring the right caloric intake is crucial, especially for children, as cutting calories during their developmental years may pose risks to their growth, cognitive function, and overall well-being.

Decoding Calories

In simple terms, calories measure the energy content of foods and beverages.

The age-old principle of "calories in, calories out" traditionally governs weight management. However, weight loss isn't a one-size-fits-all journey; factors such as genetics, hormonal changes, and age play significant roles.

Strategies for Effective Weight Management

1. Elevate Your Protein Intake

Protein emerges as the unsung hero in the quest for weight loss, exhibiting the power to promote fullness and curb cravings. At Fit Food Perth, we incorporate protein-rich foods like beef, chicken, nuts, and legumes into our meals

2. Ditch the Sugary Drinks
Limiting sugar-sweetened beverages, known culprits for weight gain, is a wise move. Choose healthier alternatives to not only protect your weight but also prioritise your overall well-being, diminishing the risk of dental cavities, preventing energy slumps, and promoting sustained concentration.

3. Hydration
Adequate water intake supports brain health, weight management, and even reduces the risk of kidney stones. Make hydration a habit, especially before meals, to curb unnecessary calorie consumption. 

Additionally, consider carrying a reusable water bottle for convenient sipping throughout the day and infusing your water with natural flavours to enhance taste and provide a refreshing alternative to sugary drinks.

4. Get Moving with Exercise
Exercise is a holistic approach to weight loss, offering benefits beyond shedding kilograms. 

Incorporate both resistance training and cardiovascular activities into your routine to contribute to overall well-being and longevity.

To enhance your exercise regimen, mix up your workouts with activities like weightlifting, jogging, cycling, swimming, or yoga to target different muscle groups and ensure a well-rounded fitness routine.

Integrate functional exercises, such as squats, lunges, and planks, to improve overall functionality, enhance strength, stability, and flexibility, and reduce the risk of injury in everyday activities.

5. Bid Farewell to Refined Carbs
Steer clear of refined carbs and ultra-processed foods. Embrace a diet rich in fibre to support weight loss by curbing appetite and promoting a feeling of fullness.

At Fit Food Perth, our meals include nutritious carbs like rice, noodles, and potatoes, like those in our Clean Portuguese Chicken  or our Roast Lamb & Gravy

Both regular and sweet potatoes are excellent sources of fibre, carbs, and vitamins B6 and C. Regular potatoes are particularly high in potassium, while sweet potatoes offer a substantial dose of vitamin A.

All of our meals at Fit Food Perth are macro counted, protein packed and full of veggies to ensure you're eating nutrient dense food that will fill you up and taste great. Try it for yourself today.