GUIDE TO DIET, NUTRITION & CALORIE DEFICIT

At Calorie Crush Fitness, we believe fitness isn’t just about the workouts—it’s about the choices you make every day that fuel your energy, shape your body, and support your long-term health. Whether your goal is losing weight, building muscle, or toning your body, the foundation begins with a solid understanding of nutrition and caloric balance.

1. Understanding the Calorie Deficit: The Core of Weight Loss

Weight loss happens when you consume fewer calories than your body uses.
This doesn’t mean starving yourself—it means strategic eating, staying active, and nourishing your body with foods that support both performance and recovery.

A safe and sustainable calorie deficit is typically:

• 300–500 calories below maintenance per day

• Enough to lose 1–2 lbs per week

• Still provides energy for workouts, work, and life

A calorie deficit paired with Calorie Crush Fitness workouts creates a powerful combination to burn fat, improve metabolism, and maintain lean muscle.

2. Eating for Energy, Strength & a Strong Body

Your body needs a balanced mix of nutrients to perform at its best:

Protein – The Muscle Builder

Essential for muscle repair, growth, and toning.
Aim for 1.2 – 2.2 grams per kg of body weight daily.

Good sources:

• Chicken, turkey, eggs

• Greek yogurt, cottage cheese

• Beans, lentils, tofu

• Fish, shrimp, lean beef

Carbohydrates – Your Fuel

Carbs are not the enemy—they’re your body’s favorite energy source.
Focus on whole, slow-digesting carbs to keep energy levels stable.

Good sources:

• Oats, sweet potatoes, quinoa

• Brown rice, whole grain bread

• Fruits and vegetables

Healthy Fats – Hormones & Recovery

Fats help regulate hormones, support recovery, and keep you full.

Good sources:

• Salmon, avocado, nuts

• Olive oil, chia seeds

• Natural nut butters

Hydration – Your Metabolic Booster

Water supports digestion, muscle function, and calorie burning.
Aim for 2–3 liters daily.

3. Sample Meal Plans

A. Weight Loss Meal Plan (Calorie Deficit)

Breakfast

• Greek yogurt + berries + tablespoon of oats

• Green tea or water

Lunch

• Grilled chicken or tofu

• Mixed vegetables

• Small serving of quinoa or brown rice

Snack

• Apple + handful of almonds

Dinner

• Baked salmon or lentils

• Steamed broccoli

• Side salad with olive oil

Evening Option

• Herbal tea

• (If hungry: 1 boiled egg or fruit)