Shape Personal Training


The Weightloss Numbers you need to know.

The topic of weightloss is all about numbers. Healthy eating is great, but if you’re including too many calories due to oversize portions of  avocados, eggs or nutsthis will not help when your goal is weightloss.  

There are many other factors in the whole equation of weightloss including emotional, social, psychological, access to fresh produce, circle of influence, economical, physical, hormonal, medical and many more. However if we can stay focused on the weightloss numbers, we can understand where we may be able to improve our nutrition intake. 

What is a calorie? 

A calorie is a measure of energy that a food or drink contains. A calorie is also used as a measure of physical activity. A kilojoule is used to measure energy in some countries. 1 calorie is equal to approx 4.2 kilojoules.  

What is a Macro or Macronutrient?

There are three main macronutrients that the human body needs to survive, grow, and reproduce. They are proteins, fats and carbohydrates. 

How many calories are in each Macronutrient?

Our carbohydrates and proteins contain 4 calories per gram, and fats are measured as 9 calories per gram of fat. 

What is a micronutrient?

A micronutrient is vitamins and minerals that our bodies need in small quantities.

How many calories or macros should I consume?

Starting with your Basal Metabolic Rate, you will be able to understand your resting metabolism. This is the rate that we burn calories in a rested state ( not including physical activity). At Shape Personal Training, we can provide you with an Evolt Scan which determines your recommended calories and Macronutrients intake. An example is below: 

Please note that results are specific to an individual’s body scan and goals. 

How many Calories will provide my desired results?

It is different for everybody. However, it is said that to burn 1kg of fat per week, we need a calorie deficit of 7000 calories per week, or 1000 calories deficit per day. Similarly for half a kilo weightloss per week, a deficit of 3500 calories is required. 

How do I track calories consumed?

There are many apps freely available to track your calories and macronutrients. The most popular of these would be My Fitness Pal. Apple, Samsung, Fitbit, and Garmin devices also have inbuilt calorie trackers. 

How do I track calories used in physical activity? 

There are many fitness trackers available. Many watches and phones have trackers inbuilt. All cardio equipment at Shape Personal Training, will also provide a calorie measure for the calories burned through exercise. 

Whilst the numbers can be overwhelming we at Shape Personal Training are here to help you. If you need help with your nutrition and weightloss, book in a consultation and we can guide you through the process. We are committed to helping our clients get results. Let us help you start the journey to become our next success story. Phone 1300 803 889, or by email at

Lorah Chetcuti 

Co-owner Shape Personal Training Pty Ltd 

Certified Personal Trainer

Fitness Australia Member

Yoga Instructor

Group Class Instructor 

Nutrition and Weight-loss Advisor 

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