This is the pyramid of nutritional priorities (credit to Eric Helms PhD, CSCS). The base of the pyramid contains calories and energy balance (calories in vs calories out). Often people begin with the inverted model of this pyramid and start with ‘‘what supplements can I take”, “is 6 small meals per day better than 3 large meals” etc. Quite simply, for fat loss, if the base of the pyramid isn’t addressed, the rest becomes somewhat irrelevant.

1. Energy Balance (calories in vs out) - Simply put, calories are a measurement of how much energy a food stores. The net balance of calories in versus calories out ultimately determines whether fat will be gained , lost or maintained. Simply put, if your goal is fat loss and you are consuming more calories/energy than you’re burning over a period of time, you will still gain fat (even if all your calories came from veggies!) That’s not to say that the nutritional content of a food isn’t extremely important, but we must address the calorie balance first and foremost when structuring a plan.

Your body will store any surplus of energy consumed in the form of fat cells. So the most important piece of the puzzle (and often the piece left out) is to ensure you are consuming the right amount of calories to align with your goals.

2. Macronutrients - The second most important component to your diet is macronutrients. While NET energy balance determines whether fat is gained or lost, macronutrients (proteins, carbohydrates and fats) provide energy for the body. Macronutrients help with satiety, fullness, and overall health. We divide up our total calories into macronutrients. The protein component, being the supplies amino acids as basic building blocks in the construction of tissues such as muscle.

3. Micronutrients - Then, after macronutrients, you will find micronutrients (vitamins, minerals, and water). Long-term micronutrient deficiencies will impact your health. Eating a good balance of greens, expanding the variety of foods you’re consuming and even supplementing in areas where you are deficient will help with ensuring the right intake for you.

4. Nutrient Timing - The third level is nutrient timing and meal frequency. Over the years, industry has gone from one extreme to the other with regards to meal frequency/timing. You’ve heard the arguments for larger less frequent meals vs eat many small meals throughout the day. At the end of the day this will largely come down to your lifestyle and preferences. The science shows that the difference in 3 meals vs 6 for example, is very miniscule when total calories are equated, so I wouldn’t waste too much energy worrying about it. As with the case of most things, the truth is somewhere in the middle, and it’s finding the frequency that works best for you and your schedule.

5. Supplements - At the top of the pyramid are supplements. While you can’t out supplement a bad diet, they can still be very helpful in cases where you find yourself lacking or deficient in certain vitamins, nutrients etc. Supplements can most definitely benefit a good nutrition plan, but they cannot make up for a poor one. And as always, I would recommend that you consult a registered dietician or nutritionist before supplementing.

So there you have it. Before you worry about the things higher up on the pyramid, make sure you have the correct base to start. Get your calories in check first, the work your way up the pyramid ensuring sufficient nutrients, micronutrients etc.

Use our Calorie Calculator below to determine what your current calorie targets should be.

N.B Remember that these figures are just a starting point and may need to be adjusted with any major changes in your lifestyle or activity.

Calorie Calculator