{"id":4492,"date":"2023-10-20T17:06:36","date_gmt":"2023-10-20T17:06:36","guid":{"rendered":"https:\/\/apexnutrition.ie\/?p=4492"},"modified":"2024-03-25T09:58:33","modified_gmt":"2024-03-25T09:58:33","slug":"calorie-calculator","status":"publish","type":"post","link":"https:\/\/apexnutrition.ie\/calorie-calculator\/","title":{"rendered":"Calorie Calculator Ireland"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4492\" class=\"elementor elementor-4492\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-86ac2b9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"86ac2b9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7222863\" data-id=\"7222863\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-380c80b elementor-widget elementor-widget-spacer\" data-id=\"380c80b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8146873 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8146873\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-79c4cf8\" data-id=\"79c4cf8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-5fdceb3\" data-id=\"5fdceb3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19b167b elementor-widget elementor-widget-heading\" data-id=\"19b167b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h1 class=\"elementor-heading-title elementor-size-default\">Calorie Calculator Ireland:<br>Calculate Your BMI, Macro Split &amp; Daily Calories<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-321f3e7\" data-id=\"321f3e7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4821f92 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4821f92\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8152928\" data-id=\"8152928\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-06c1f82\" data-id=\"06c1f82\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20151c3 elementor-widget elementor-widget-text-editor\" data-id=\"20151c3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"caret-color: #174a98; color: #174a98; font-family: Rubik, sans-serif; font-size: 15px; text-transform: capitalize;\">Daniel Murphy \/\/ Dietitian \/\/ March<\/span><span style=\"caret-color: #174a98; color: #174a98; font-family: var( --e-global-typography-1860207-font-family ), Sans-serif; font-size: var( --e-global-typography-1860207-font-size ); font-style: var( --e-global-typography-1860207-font-style ); letter-spacing: var( --e-global-typography-1860207-letter-spacing ); text-transform: var( --e-global-typography-1860207-text-transform ); word-spacing: var( --e-global-typography-1860207-word-spacing ); text-decoration: var( --e-global-typography-1860207-text-decoration );\">\u00a024<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20f62d2 elementor-share-buttons--view-icon elementor-share-buttons--skin-minimal elementor-share-buttons--shape-circle elementor-share-buttons--align-left elementor-share-buttons-mobile--align-center elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"20f62d2\" data-element_type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<link rel=\"stylesheet\" href=\"https:\/\/apexnutrition.ie\/wp-content\/plugins\/elementor-pro\/assets\/css\/widget-share-buttons.min.css\">\t\t<div class=\"elementor-grid\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_facebook\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on facebook\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_twitter\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on twitter\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-twitter\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\">\n\t\t\t\t\t\t<div\n\t\t\t\t\t\t\tclass=\"elementor-share-btn elementor-share-btn_linkedin\"\n\t\t\t\t\t\t\trole=\"button\"\n\t\t\t\t\t\t\ttabindex=\"0\"\n\t\t\t\t\t\t\taria-label=\"Share on linkedin\"\n\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-linkedin\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-882d30e\" data-id=\"882d30e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1b3a3e4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1b3a3e4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8a57753\" data-id=\"8a57753\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8116c0a\" data-id=\"8116c0a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-06da09e elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"06da09e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Nutritionist-working-out-calories-on-calorie-calculator--768x432.webp\" class=\"attachment-medium_large size-medium_large wp-image-4502\" alt=\"Nutritionist working out calories on calorie calculator\" srcset=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Nutritionist-working-out-calories-on-calorie-calculator--768x432.webp 768w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Nutritionist-working-out-calories-on-calorie-calculator--300x169.webp 300w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Nutritionist-working-out-calories-on-calorie-calculator--1024x576.webp 1024w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Nutritionist-working-out-calories-on-calorie-calculator--1536x864.webp 1536w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Nutritionist-working-out-calories-on-calorie-calculator--2048x1152.webp 2048w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Nutritionist-working-out-calories-on-calorie-calculator--480x270.webp 480w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-72bc8b0\" data-id=\"72bc8b0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-90a4168 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"90a4168\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8f83532\" data-id=\"8f83532\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f50fbcf\" data-id=\"f50fbcf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d61feaf elementor-widget elementor-widget-heading\" data-id=\"d61feaf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Calculate Calories, Macros &amp; BMI using the Calorie Calculator Below.<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d9b7620\" data-id=\"d9b7620\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a554f7f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a554f7f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-5b4eefc\" data-id=\"5b4eefc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-b565c23\" data-id=\"b565c23\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-51b29ac elementor-widget elementor-widget-text-editor\" data-id=\"51b29ac\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"text-align: center;\">In the quest for a healthier lifestyle and weight management, understanding the fundamentals of calorie intake and expenditure is crucial. This section will guide you through the concept of\u00a0<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/calorie-deficit\" target=\"_blank\" rel=\"noopener\">calorie deficit<\/a><span style=\"text-align: center;\">, why it matters, and how to calculate it effectively. Start by working out your calories with the <b>Free Calorie Calculator below<\/b>. This will work out your calories deficit, surplus or maintenance. It provides roughly a 500kcal deficit for weight loss, and a 500kcal surplus for weight gain. A really good starting point on a health journey.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-b73b832\" data-id=\"b73b832\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8d6e5da elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8d6e5da\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-63b90a4\" data-id=\"63b90a4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-62e7f0e elementor-widget elementor-widget-wp-calorie-calculator-widget\" data-id=\"62e7f0e\" data-element_type=\"widget\" data-widget_type=\"wp-calorie-calculator-widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"wpcc-elementor-block\" data-wpcc-post-id=\"4492\" data-wpcc-widget-id=\"62e7f0e\" data-wpcc-widget-type=\"wp-calorie-calculator-widget\">\n\t\t\t\n<div \n\tclass=\"wp-calorie-calculator wpcc-three-extended multistep\"\n\t\tdata-formula=\"harris_benedict\"\n\tdata-unit=\"metric\"\n\tdata-colors=\"[]\"\n\tdata-bmi=\"[{&quot;id&quot;:&quot;bmi_severe_thinness&quot;,&quot;name&quot;:&quot;Severe Thinness&quot;,&quot;min&quot;:5,&quot;max&quot;:15.999,&quot;color&quot;:&quot;#005bd1&quot;},{&quot;id&quot;:&quot;bmi_moderate_thinness&quot;,&quot;name&quot;:&quot;Moderate Thinness&quot;,&quot;min&quot;:16,&quot;max&quot;:16.999,&quot;color&quot;:&quot;#00a0d1&quot;},{&quot;id&quot;:&quot;bmi_mild_thinness&quot;,&quot;name&quot;:&quot;Mild Thinness&quot;,&quot;min&quot;:17,&quot;max&quot;:18.499,&quot;color&quot;:&quot;#00d1a0&quot;},{&quot;id&quot;:&quot;bmi_normal&quot;,&quot;name&quot;:&quot;Normal weight&quot;,&quot;min&quot;:18.5,&quot;max&quot;:24.999,&quot;color&quot;:&quot;#0ad100&quot;},{&quot;id&quot;:&quot;bmi_overweight&quot;,&quot;name&quot;:&quot;Overweight&quot;,&quot;min&quot;:25,&quot;max&quot;:29.999,&quot;color&quot;:&quot;#ebb000&quot;},{&quot;id&quot;:&quot;bmi_obese_class_1&quot;,&quot;name&quot;:&quot;Obesity Class I&quot;,&quot;min&quot;:30,&quot;max&quot;:34.999,&quot;color&quot;:&quot;#d16200&quot;},{&quot;id&quot;:&quot;bmi_obese_class_2&quot;,&quot;name&quot;:&quot;Obesity Class II&quot;,&quot;min&quot;:35,&quot;max&quot;:39.999,&quot;color&quot;:&quot;#d13b00&quot;},{&quot;id&quot;:&quot;bmi_obese_class_3&quot;,&quot;name&quot;:&quot;Obesity Class III&quot;,&quot;min&quot;:40,&quot;max&quot;:150,&quot;color&quot;:&quot;#d10000&quot;}]\"\n\tdata-font-size=\"16px\"\n>\n\n\t\t\t<div class=\"wpcc-title center\">Calculate Your Calories, Macros &amp; BMI<\/div>\n\t\n\t\n\t<div class=\"wpcc-steps\">\t\n\n\t\t<form class=\"wpcc-calculator-form\">\n\n\t\t\t\n\t\t\t<div class=\"wpcc-step\" data-step=\"1\" data-step-name=\"basic_information\">\n\n\t\t\t\t<div class=\"wpcc-step-title with-switch\">\n\t\t\t\t\t<div class=\"wpcc-step-title-wrapper\">\n\t\t\t\t\t\t<span>Step 1:<\/span>\n\t\t\t\t\t\tBasic Information\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\n\n\t\t\t\t\t\t<div class=\"wpcc-switch-wrapper\">\n\t\t\t\t\t\t\t<div class=\"wpcc-switch hidden\">\n\t\t\t\t\t\t\t\t<div class=\"wpcc-switch-option\" data-position=\"left\">Imperial<\/div>\n\t\t\t\t\t\t\t\t<label class=\"wpcc-switch-toggle\">\n\t\t\t\t\t\t\t\t\t<input type=\"checkbox\" name=\"wpcc_metric_system\" value=\"true\"  checked='checked'>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-switch-toggle-circle\"><\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-switch-toggle-background wpcc-switch-toggle-background--two-sided\"><\/div>\t\t\t\t\n\t\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-switch-option\" data-position=\"right\">Metric<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"wpcc-basic-information-grid\">\n\n\t\t\t\t\t<div class=\"wpcc-basic-information-grid-item\">\n\t\t\t\t\t\t<div class=\"wpcc-basic-information-card\">\n\t\t\t\t\t\t\t<div class=\"wpcc-basic-information-card-wrapper\">\n\t\t\t\t\t\t\t\t<label class=\"wpcc-basic-information-card-title\">Sex<\/label>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-sex-wrapper\">\n\t\t\t\t\t\t\t\t\t<label>\n\t\t\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_sex\" value=\"female\" >\n\t\t\t\t\t\t\t\t\t\t<svg class=\"wpcc-female-icon\">\n\t\t\t\t\t\t\t\t\t\t\t<g stroke=\"none\" stroke-width=\"1\" fill-rule=\"evenodd\">\n\t\t\t\t\t\t\t\t\t\t\t\t<g transform=\"translate(-398.000000, -1079.000000)\" fill-rule=\"nonzero\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<g transform=\"translate(315.500000, 992.000000)\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<g transform=\"translate(83.357558, 87.000000)\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<circle cx=\"16.3962377\" cy=\"5.28012685\" r=\"5.28012685\"><\/circle>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<path d=\"M32.4390574,24.2709487 L26.9564914,14.5555153 C26.177982,13.1778353 24.7196564,12.3243523 23.1371652,12.3202272 L9.65531008,12.3202272 C8.07106577,12.3261055 6.6123276,13.183198 5.83598395,14.5642811 L0.371052664,24.2445481 C-0.34630207,25.5139442 0.101271183,27.124486 1.37077043,27.8418407 C1.37190483,27.8424595 1.37314236,27.8431814 1.37427677,27.8438002 C2.6410947,28.549914 4.24029249,28.1020314 4.95599719,26.8405761 L9.88414996,17.6003541 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Z\"><\/path>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t<\/svg>\n\t\t\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t<label>\n\t\t\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_sex\" value=\"male\"  checked='checked'>\n\t\t\t\t\t\t\t\t\t\t<svg class=\"wpcc-male-icon\">\n\t\t\t\t\t\t\t\t\t\t\t<g stroke=\"none\" stroke-width=\"1\" fill-rule=\"evenodd\">\n\t\t\t\t\t\t\t\t\t\t\t\t<g transform=\"translate(-452.000000, -1079.000000)\" fill-rule=\"nonzero\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<g transform=\"translate(315.500000, 992.000000)\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<g transform=\"translate(137.014535, 87.000000)\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<circle cx=\"13.2003171\" cy=\"5.28012685\" r=\"5.28012685\"><\/circle>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<path d=\"M22.0004942,12.3203304 L4.40014008,12.3203304 C1.9700442,12.3203304 0,14.2903746 0,16.7204704 L0,29.9207876 C0,31.3788038 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Z\"><\/path>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t\t<\/g>\n\t\t\t\t\t\t\t\t\t\t<\/svg>\n\t\t\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div class=\"wpcc-basic-information-grid-item\">\n\t\t\t\t\t\t<div class=\"wpcc-basic-information-card\">\n\t\t\t\t\t\t\t<div class=\"wpcc-basic-information-card-wrapper\">\n\t\t\t\t\t\t\t\t<label class=\"wpcc-basic-information-card-title\" for=\"wpcc_age_662dc2024b6b7\">Age<\/label>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-inputs-row\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-input\">\n\t\t\t\t\t\t\t\t\t\t<input type=\"number\" class=\"wpcc-validate\" id=\"wpcc_age_662dc2024b6b7\" name=\"wpcc_age\"  placeholder=\"&nbsp;\"\/>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wpcc-input-placeholder\">years<\/span>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div class=\"wpcc-basic-information-grid-item\">\n\t\t\t\t\t\t<div class=\"wpcc-basic-information-card\">\n\t\t\t\t\t\t\t<div class=\"wpcc-basic-information-card-wrapper\">\n\t\t\t\t\t\t\t\t<label class=\"wpcc-basic-information-card-title\" for=\"wpcc_height_662dc2024b6b7\">Height<\/label>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-inputs-row\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-input\">\n\t\t\t\t\t\t\t\t\t\t<input type=\"number\" class=\"wpcc-validate\" id=\"wpcc_height_662dc2024b6b7\" name=\"wpcc_height\" step=\"0.1\" required placeholder=\"&nbsp;\">\n\t\t\t\t\t\t\t\t\t\t<label for=\"wpcc_height_662dc2024b6b7\" class=\"wpcc-input-placeholder wpcc-input-placeholder-metric-height\" style=\"\">cm<\/label>\n\t\t\t\t\t\t\t\t\t\t<label for=\"wpcc_height_662dc2024b6b7\" class=\"wpcc-input-placeholder wpcc-input-placeholder-imperial-height\" style=\"display:none\">ft<\/label>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-input\" style=\"display:none;\">\n\t\t\t\t\t\t\t\t\t\t<input type=\"number\" id=\"wpcc_height_2_662dc2024b6b7\" name=\"wpcc_height_2\" step=\"0.1\" required placeholder=\"&nbsp;\">\n\t\t\t\t\t\t\t\t\t\t<label for=\"wpcc_height_2_662dc2024b6b7\" class=\"wpcc-input-placeholder\">in<\/label>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div class=\"wpcc-basic-information-grid-item\">\n\t\t\t\t\t\t<div class=\"wpcc-basic-information-card\">\n\t\t\t\t\t\t\t<div class=\"wpcc-basic-information-card-wrapper\">\n\t\t\t\t\t\t\t\t<label class=\"wpcc-basic-information-card-title\" for=\"wpcc_weight\">Weight<\/label>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-row\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-input\">\n\t\t\t\t\t\t\t\t\t\t<input type=\"number\" class=\"wpcc-validate\" id=\"wpcc_weight_662dc2024b6b7\" name=\"wpcc_weight\" step=\"0.1\" required placeholder=\"&nbsp;\">\n\t\t\t\t\t\t\t\t\t\t<label for=\"wpcc_weight_662dc2024b6b7\" class=\"wpcc-input-placeholder wpcc-input-placeholder-metric-weight\" style=\"\">kg<\/label>\n\t\t\t\t\t\t\t\t\t\t<label for=\"wpcc_weight_662dc2024b6b7\" class=\"wpcc-input-placeholder wpcc-input-placeholder-imperial-weight\" style=\"display:none\">lbs<\/label>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\n\t\t\t\n\t\t\t\t<div class=\"wpcc-step\" data-step=\"2\">\n\t\t\t\t\t<div class=\"wpcc-step-title\"><span>Step 2:<\/span> Activity Level<\/div>\n\t\t\t\t\t<div class=\"wpcc-grid\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card\">\n\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_activity\" value=\"Sedentary%-%1.2\"  checked='checked' \/>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Sedentary<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-description\">Spend most of the day sitting, with little or no exercise<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card\">\n\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_activity\" value=\"Light%-%1.375\"  \/>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Light<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-description\">Exercise 1-3 times\/week<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card\">\n\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_activity\" value=\"Moderate%-%1.465\"  \/>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Moderate<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-description\">Exercise 4-5 times\/week<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card\">\n\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_activity\" value=\"Active%-%1.55\"  \/>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Active<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-description\">Daily exercise or intense exercise 3-4 times\/week<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card\">\n\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_activity\" value=\"Very Active%-%1.725\"  \/>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Very Active<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-description\">Intense exercise 6-7 times\/week<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card\">\n\t\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_activity\" value=\"Extra Active%-%1.9\"  \/>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Extra Active<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-card-description\">Very intense exercise daily, or physical job<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t\t\n\t\t\t\t<div class=\"wpcc-step\" data-step=\"3\">\n\t\t\t\t\t<div class=\"wpcc-step-title\"><span>Step 3:<\/span>\n\t\t\t\t\t\tSelect your goal<\/div>\n\t\t\t\t\t<div class=\"wpcc-grid\">\n\n\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card goals\">\n\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_goal\" value=\"Maintain Weight%-%50%-%25%-%25%-%1\"  checked='checked'>\n\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Maintain Weight<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card goals\">\n\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_goal\" value=\"Weight Loss%-%50%-%25%-%25%-%0.9\" >\n\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Weight Loss<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\t\t\t\t\t\t<label class=\"wpcc-card goals\">\n\t\t\t\t\t\t\t<input type=\"radio\" name=\"wpcc_goal\" value=\"Weight Gain%-%50%-%20%-%30%-%1.2\" >\n\t\t\t\t\t\t\t<div class=\"wpcc-card-wrapper\">\n\t\t\t\t\t\t\t\t<div class=\"wpcc-card-title\">Weight Gain<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/label>\n\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t<\/form>\n\n\t\t<div class=\"wpcc-step wpcc-step-result\" data-step=\"4\">\n\t\t\t\n<div class=\"wpcc-result-form-notices\"><\/div>\n\n<div class=\"wpcc-result wpcc-result--email\">\n\t<div class=\"wpcc-result-icon\">\n\t\t<svg width=\"20\" height=\"20\" viewBox=\"0 0 20 20\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n\t\t\t<path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M9.99998 19.1668C15.0626 19.1668 19.1666 15.0628 19.1666 10.0002C19.1666 4.93755 15.0626 0.833496 9.99998 0.833496C4.93737 0.833496 0.833313 4.93755 0.833313 10.0002C0.833313 15.0628 4.93737 19.1668 9.99998 19.1668ZM15.0955 7.70874C15.3488 7.42586 15.3248 6.99122 15.0419 6.73795C14.759 6.48468 14.3244 6.5087 14.0711 6.79158L10.9827 10.2412C10.3569 10.9402 9.93544 11.4084 9.57512 11.7113C9.23187 11.9998 9.03026 12.0627 8.85415 12.0627C8.67803 12.0627 8.47642 11.9998 8.13317 11.7113C7.77285 11.4084 7.3514 10.9402 6.7256 10.2412L5.92886 9.35125C5.67559 9.06836 5.24095 9.04435 4.95807 9.29762C4.67518 9.55089 4.65117 9.98552 4.90444 10.2684L5.73522 11.1963C6.31808 11.8474 6.80424 12.3905 7.24847 12.7638C7.71839 13.1588 8.22524 13.4377 8.85415 13.4377C9.48305 13.4377 9.98991 13.1588 10.4598 12.7638C10.904 12.3905 11.3902 11.8474 11.9731 11.1963L15.0955 7.70874Z\" fill=\"currentColor\"\/>\n\t\t<\/svg>\n\t<\/div>\n\n\t\n\t\t<div class=\"wpcc-result-form-block\">\n\t\t\t<div class=\"wpcc-result-title wpcc-result-title--form\">Enter your email for results:<\/div>\n\n\t\t\t<form class=\"wpcc-result-form\" method=\"post\" action=\"https:\/\/apexnutrition.ie\/wp-admin\/admin-ajax.php\">\n\t\t\t\t<div class=\"wpcc-result-form-wrapper\">\n\n\t\t\t\t\t<div class=\"wpcc-result-form-fields form-style-twocolumns\" style=\"width:800px\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<input class=\"wpcc-result-form-field wpcc-result-form-field--text\" type=\"text\" name=\"user_firstname\" placeholder=\"Your First Name\" data-required=\"yes\" style=\"order:1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<input class=\"wpcc-result-form-field wpcc-result-form-field--email wpcc-validate\" type=\"email\" name=\"user_email\" placeholder=\"your email\" data-required=\"yes\" style=\"order:3\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"wpcc-result-form-user-agreement\">\n\t\t\t\t\t\t<label class=\"wpcc-checkbox wpcc-checkbox--privacy\">\n\t\t\t\t\t\t\t<input type=\"checkbox\" name=\"wpcc_user_acceptance\">\n\t\t\t\t\t\t\t<span class=\"wpcc-checkbox-text\">By clicking submit button you agree to our <a class=\"wpcc-result-link\" href=\"\" target=\"_blank\">Privacy Policy<\/a> and <a class=\"wpcc-result-link\" href=\"\" target=\"_blank\">Terms and Conditions<\/a>.\t\t\t\t\t\t\t\t<span class=\"wpcc-checkbox-check\">\n\t\t\t\t\t\t\t\t\t<svg width=\"12\" height=\"9\" viewBox=\"0 0 12 9\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n\t\t\t\t\t\t\t\t\t\t<path d=\"M6.15997 5.77291C5.79355 6.17659 5.1713 6.21239 4.76101 5.85338L2.47264 3.85105C1.98889 3.42776 1.23367 3.59248 0.970114 4.17876C0.799325 4.55868 0.893991 5.00544 1.20419 5.28344L4.7642 8.47391C5.172 8.83937 5.79788 8.80889 6.16822 8.40552L11.7274 2.35056C11.9737 2.08224 12.0366 1.69299 11.8873 1.36076C11.618 0.761862 10.8229 0.635754 10.3816 1.12196L6.15997 5.77291Z\" fill=\"currentColor\" \/>\n\t\t\t\t\t\t\t\t\t<\/svg>\n\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/label>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<div class=\"wpcc-result-form-submit-wrapper\">\n\n\t\t\t\t\t<input type=\"hidden\" id=\"_wpnonce\" name=\"_wpnonce\" value=\"b69492ec35\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/wp-json\/wp\/v2\/posts\/4492\" \/>\n\t\t\t\t\t\t\t\t\t\t\t<button class=\"wpcc-result-form-submit\" type=\"submit\">\n\t\t\t\t\t\t\tGet Result to Email\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t<\/div>\n\n\t\t<div class=\"wpcc-result-form-submission\">Calorie Calculator results have been successfully sent to your email address!<\/div>\n\t\n\t\n<\/div>\n\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpcc-step-switching\">\n\t\t<button class=\"wpcc-step-switching-prev\" type=\"button\" data-show=\"1\" style=\"display:none;\">\n\t\t\t<svg width=\"16px\" height=\"16px\" viewBox=\"0 0 92 92\" enable-background=\"new 0 0 92 92\" fill=\"currentColor\">\n\t\t\t\t<path d=\"M63,46c0,1.1-0.4,2.1-1.2,2.9l-26,25C35,74.6,34,75,33,75c-1.1,0-2.1-0.4-2.9-1.2c-1.5-1.6-1.5-4.1,0.1-5.7 l23-22.1l-23-22.1c-1.6-1.5-1.6-4.1-0.1-5.7c1.5-1.6,4.1-1.6,5.7-0.1l26,25C62.6,43.9,63,44.9,63,46z\"\/>\n\t\t\t<\/svg>\n\t\t\t<span>Step <span class=\"step\">1<\/span><\/span>\n\t\t<\/button>\n\t\t<button class=\"wpcc-step-switching-next\" type=\"button\" data-show=\"2\">\n\t\t\t<span>Step <span class=\"step\">2<\/span><\/span>\n\t\t\t<svg width=\"16px\" height=\"16px\" viewBox=\"0 0 92 92\" enable-background=\"new 0 0 92 92\" fill=\"currentColor\">\n\t\t\t\t<path d=\"M63,46c0,1.1-0.4,2.1-1.2,2.9l-26,25C35,74.6,34,75,33,75c-1.1,0-2.1-0.4-2.9-1.2c-1.5-1.6-1.5-4.1,0.1-5.7 l23-22.1l-23-22.1c-1.6-1.5-1.6-4.1-0.1-5.7c1.5-1.6,4.1-1.6,5.7-0.1l26,25C62.6,43.9,63,44.9,63,46z\"\/>\n\t\t\t<\/svg>\n\t\t<\/button>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-099962c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"099962c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-df8a0f8\" data-id=\"df8a0f8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9590722\" data-id=\"9590722\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a32731c elementor-widget elementor-widget-heading\" data-id=\"a32731c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is a Calorie Deficit?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-3a43ad7\" data-id=\"3a43ad7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f1f8200 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f1f8200\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8098f82\" data-id=\"8098f82\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-1a8c8da\" data-id=\"1a8c8da\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0104d86 elementor-widget elementor-widget-text-editor\" data-id=\"0104d86\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"text-align: center;\">A calorie deficit is the cornerstone of weight loss. It occurs when you consume fewer calories than your body needs to maintain its current weight. The human body operates on a simple principle: if you burn more calories than you consume, you lose weight. Conversely, if you consume more calories than you burn, you gain weight. This fundamental principle forms the basis of weight management and is a key factor in achieving your fitness goals.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d2f3c81\" data-id=\"d2f3c81\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f2a3de1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2a3de1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a9d7cd8\" data-id=\"a9d7cd8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8b20e27\" data-id=\"8b20e27\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3a04f2f elementor-widget elementor-widget-table-of-contents\" data-id=\"3a04f2f\" data-element_type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;numbers&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor-pro - v3.19.0 - 07-02-2024 *\/\n.elementor-widget-table-of-contents .elementor-toc__header-title{color:var(--header-color)}.elementor-widget-table-of-contents.elementor-toc--collapsed .elementor-toc__toggle-button--collapse,.elementor-widget-table-of-contents:not(.elementor-toc--collapsed) .elementor-toc__toggle-button--expand{display:none}.elementor-widget-table-of-contents .elementor-widget-container{min-height:var(--box-min-height);border:var(--box-border-width,1px) solid var(--box-border-color,#9da5ae);border-radius:var(--box-border-radius,3px);background-color:var(--box-background-color);transition:min-height .4s;overflow:hidden}.elementor-toc__header{display:flex;align-items:center;justify-content:space-between;padding:var(--box-padding,20px);background-color:var(--header-background-color);border-bottom:var(--separator-width,1px) solid var(--box-border-color,#9da5ae)}.elementor-toc__header-title{font-size:18px;margin:0;color:var(--header-color)}.elementor-toc__toggle-button{cursor:pointer;display:inline-flex}.elementor-toc__toggle-button i{color:var(--toggle-button-color)}.elementor-toc__toggle-button svg{height:1em;width:1em;fill:var(--toggle-button-color)}.elementor-toc__spinner-container{text-align:center}.elementor-toc__spinner{font-size:2em}.elementor-toc__spinner.e-font-icon-svg{height:1em;width:1em}.elementor-toc__body{padding:var(--box-padding,20px);max-height:var(--toc-body-max-height);overflow-y:auto}.elementor-toc__body::-webkit-scrollbar{width:7px}.elementor-toc__body::-webkit-scrollbar-thumb{background-color:#babfc5;border-radius:10px}.elementor-toc__list-wrapper{list-style:none;padding:0}.elementor-toc__list-item{margin-bottom:.5em}.elementor-toc__list-item.elementor-item-active{font-weight:700}.elementor-toc__list-item .elementor-toc__list-wrapper{margin-top:.5em;margin-left:var(--nested-list-indent,1em)}.elementor-toc__list-item-text:hover{color:var(--item-text-hover-color);-webkit-text-decoration:var(--item-text-hover-decoration);text-decoration:var(--item-text-hover-decoration)}.elementor-toc__list-item-text.elementor-item-active{color:var(--item-text-active-color);-webkit-text-decoration:var(--item-text-active-decoration);text-decoration:var(--item-text-active-decoration)}.elementor-toc__list-item-text-wrapper{display:flex;align-items:center}.elementor-toc__list-item-text-wrapper:before,.elementor-toc__list-item-text-wrapper i{margin-right:8px;color:var(--marker-color)}.elementor-toc__list-item-text-wrapper svg{margin-right:8px;fill:var(--marker-color);height:var(--marker-size,.5em);width:var(--marker-size,.5em)}.elementor-toc__list-item-text-wrapper i{font-size:var(--marker-size,.5em)}.elementor-toc__list-item-text-wrapper:before{font-size:var(--marker-size,1em)}.elementor-toc--content-ellipsis .elementor-toc__list-item-text{white-space:nowrap;overflow:hidden;text-overflow:ellipsis}.elementor-toc__list-items--collapsible>.elementor-toc__list-wrapper>.elementor-toc__list-item>.elementor-toc__list-wrapper{display:none}.elementor-toc__heading-anchor{position:absolute}.elementor-toc__body .elementor-toc__list-item-text{color:var(--item-text-color);-webkit-text-decoration:var(--item-text-decoration);text-decoration:var(--item-text-decoration)}.elementor-toc__body .elementor-toc__list-item-text:hover{color:var(--item-text-hover-color);-webkit-text-decoration:var(--item-text-hover-decoration);text-decoration:var(--item-text-hover-decoration)}.elementor-toc__body .elementor-toc__list-item-text.elementor-item-active{color:var(--item-text-active-color);-webkit-text-decoration:var(--item-text-active-decoration);text-decoration:var(--item-text-active-decoration)}ol.elementor-toc__list-wrapper{counter-reset:item}ol.elementor-toc__list-wrapper .elementor-toc__list-item{counter-increment:item}ol.elementor-toc__list-wrapper .elementor-toc__list-item-text-wrapper:before{content:counters(item,\".\") \". \"}<\/style>\t\t<div class=\"elementor-toc__header\">\n\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tTable of Contents\t\t\t<\/h4>\n\t\t\t\t\t<\/div>\n\t\t<div id=\"elementor-toc__3a04f2f\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-24a4ab6\" data-id=\"24a4ab6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6b9f4ca elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6b9f4ca\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-10ce381\" data-id=\"10ce381\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d27ac5 elementor-widget elementor-widget-spacer\" data-id=\"7d27ac5\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d3e13a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d3e13a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-18a3ac1\" data-id=\"18a3ac1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-34d0818\" data-id=\"34d0818\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6628270 elementor-widget elementor-widget-heading\" data-id=\"6628270\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Creating A Calorie Deficit with the Calorie Calculator<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-16d3cde\" data-id=\"16d3cde\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-49b629b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"49b629b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-aa5c632\" data-id=\"aa5c632\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-2355050\" data-id=\"2355050\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-66fa87c elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"66fa87c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Creating a calorie deficit using the calorie calculator can make your goal a lot more straightforward. This way you can confidently work towards a target with calorie tracking.\u00a0<\/p><p><b>\u201c For weight loss, our recommendation is to aim for a deficit of around 300-500 calories per day. This deficit can increase from 500-1000 calories a day with a BMI of 30 and over.\u201d<\/b><\/p><p>This can result in a weight loss in a<span style=\"font-size: 1rem;\">\u00a0healthy range of\u00a0<\/span><a href=\"https:\/\/www.safefood.net\/weight-loss#:~:text=You%20should%20aim%20to%20lose,active%20than%20you%20normally%20are.\" target=\"_blank\" rel=\"noopener\">1-3.5kg a month, or 4-8lbs a month<\/a><span style=\"font-size: 1rem;\">. It<\/span>\u2019<span style=\"font-size: 1rem;\">s essential not to go below you <a href=\"https:\/\/www.healthline.com\/health\/what-is-basal-metabolic-rate\" target=\"_blank\" rel=\"noopener\">Basal Metabolic Rate (BMR)<\/a> <\/span>which<span style=\"font-size: 1rem;\">\u00a0is also provided in the calorie calculator. This is the calories you body needs for basic functions of survival.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-e536215\" data-id=\"e536215\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-95e2085 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"95e2085\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2e9db92\" data-id=\"2e9db92\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5a8ed69 elementor-widget elementor-widget-spacer\" data-id=\"5a8ed69\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6599752 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6599752\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d1fa1ab\" data-id=\"d1fa1ab\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-cd3b8d7\" data-id=\"cd3b8d7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2ecce4d elementor-cta--skin-classic elementor-animated-content elementor-bg-transform elementor-bg-transform-zoom-in elementor-widget elementor-widget-call-to-action\" data-id=\"2ecce4d\" data-element_type=\"widget\" data-widget_type=\"call-to-action.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<link rel=\"stylesheet\" href=\"https:\/\/apexnutrition.ie\/wp-content\/plugins\/elementor-pro\/assets\/css\/widget-call-to-action.min.css\">\t\t<div class=\"elementor-cta\">\n\t\t\t\t\t<div class=\"elementor-cta__bg-wrapper\">\n\t\t\t\t<div class=\"elementor-cta__bg elementor-bg\" style=\"background-image: url(https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-45-768x432.png);\" role=\"img\" aria-label=\"Sport nutritionist running a marathon\"><\/div>\n\t\t\t\t<div class=\"elementor-cta__bg-overlay\"><\/div>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-cta__content\">\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<h2 class=\"elementor-cta__title elementor-cta__content-item elementor-content-item\">\n\t\t\t\t\t\tStruggling To Know Your Calories &amp; Macros?\t\t\t\t\t<\/h2>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-cta__description elementor-cta__content-item elementor-content-item\">\n\t\t\t\t\t\tChat to a Nutritionist Today\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-cta__button-wrapper elementor-cta__content-item elementor-content-item \">\n\t\t\t\t\t<a class=\"elementor-cta__button elementor-button elementor-size-sm\" href=\"https:\/\/apexnutrition.ie\/contact\/\">\n\t\t\t\t\t\tLearn More\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-bec14d2\" data-id=\"bec14d2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11f69af elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11f69af\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-ef139e1\" data-id=\"ef139e1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-74c0922\" data-id=\"74c0922\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f92439 elementor-widget elementor-widget-heading\" data-id=\"7f92439\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Long Should You be in a Weight Loss Phase<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a5b0918\" data-id=\"a5b0918\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-70028e5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"70028e5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-1f422f9\" data-id=\"1f422f9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2fd4829\" data-id=\"2fd4829\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e0401fc elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"e0401fc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"background-color: var( --e-global-color-49242077 );\">While a calorie deficit is necessary for weight loss, it&#8217;s equally crucial to determine how long you should maintain it. Prolonged calorie deficits may lead to muscle loss, nutrient deficiencies, poor food relationship, unsustainable diet cycles and other health issues. Therefore, it&#8217;s recommended to use calorie deficits as part of a\u00a0<\/span><a href=\"https:\/\/apexnutrition.ie\/our-services\/weight-loss\/\" target=\"_blank\" rel=\"noopener\">structured plan<\/a><span style=\"background-color: var( --e-global-color-49242077 );\">\u00a0with a certain timeframe in mind.\u00a0<\/span><\/p><p>If the weight loss phase is longer term, it can benefit to allow breaks at a <a href=\"https:\/\/morningchalkup.com\/community\/2022\/04\/02\/how-maintenance-calories-actually-work\/#:~:text=By%20definition%2C%20maintenance%20calories%20describe,your%20\u201cmaintenance\u201d%20set%20point.\" target=\"_blank\" rel=\"noopener\">calorie maintenance<\/a> throughout. These are best structured and planned around larger events where it can be harder to maintain a calorie deficit. These break periods aim to prevent prolonged low-calorie intake. This way we can protect food relationship as well as limit psychological and behavioural challenges.\u00a0<\/p><p>\u00a0<\/p><p>&#8220;<b>A common approach is to follow a calorie deficit for 12-16 weeks, followed by a <a href=\"https:\/\/www.girlsgonestrong.com\/blog\/articles\/why-maintenance-phases-are-important-for-fat-loss\/#:~:text=A%20maintenance%20phase%20means%20maintaining,energy%20as%20you%20are%20expending.\" target=\"_blank\" rel=\"noopener\">maintenance phase<\/a> for 4-6 <i>weeks.\u201d<\/i><\/b><\/p><p>A maintenance phase is important for improving food relationship. It\u2019s a period of time you can take a break from calorie tracking, meal plans which is needed. Listen to your body\u2019s natural hunger and satiety cues. <a href=\"https:\/\/youtu.be\/D8d4DvAY7mI?si=E7osthMABNPvk2gC\" target=\"_blank\" rel=\"noopener\">Intuitive Eating<\/a> is a practice that is well worth practicing longer term as this helps breakdown the beliefs of <a href=\"https:\/\/withinhealth.com\/learn\/articles\/what-is-diet-culture#:~:text=At%20its%20essence%2C%20diet%20culture,failing%20to%20perform%20these%20behaviors.\">diet<\/a><span style=\"font-size: 1rem;\"><a href=\"https:\/\/withinhealth.com\/learn\/articles\/what-is-diet-culture#:~:text=At%20its%20essence%2C%20diet%20culture,failing%20to%20perform%20these%20behaviors.\" target=\"_blank\" rel=\"noopener\">ing culture<\/a>. \u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-39a6669\" data-id=\"39a6669\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-39a3886 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"39a3886\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3e0c7c3\" data-id=\"3e0c7c3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7bbce63 elementor-widget elementor-widget-image\" data-id=\"7bbce63\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apexnutrition.ie\/our-services\/weight-loss\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-49-768x432.webp\" class=\"attachment-medium_large size-medium_large wp-image-4503\" alt=\"Apex Nutrition Weight Loss Program\" srcset=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-49-768x432.webp 768w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-49-300x169.webp 300w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-49-1024x576.webp 1024w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-49-1536x864.webp 1536w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-49-2048x1152.webp 2048w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-49-480x270.webp 480w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Apex Nutrition Weight Loss Program Pack<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c927b39 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c927b39\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-886753c\" data-id=\"886753c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-e359340\" data-id=\"e359340\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-93bd427 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"93bd427\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Best Macro Spilt: Learn How Much Protein Needed<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8703c6e\" data-id=\"8703c6e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-41f20ce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"41f20ce\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-11a7372\" data-id=\"11a7372\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-60b4482\" data-id=\"60b4482\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-91fcc61 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"91fcc61\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Our macronutrient intake plays a crucial role in control cravings, maximising recovery from workouts and providing us with higher energy levels. A balanced diet includes a ratio of carbohydrates, proteins and fats. Here are the Apex Nutrition recommendations if following a calorie deficit. These will be all provided from the calorie calculator above so no need to work them out.\u00a0<\/p><ul><li><strong>Protein: 25% of total daily calories (1.5-2g per Kg of Bodyweight)<\/strong><\/li><\/ul><p>Including an adequate amount of protein in your diet can help you feel full and satisfied. This is important when in a deeper calorie deficit of 500+ calories. It\u2019s also good to include for gym recovery, as recovery can be slower when eating less calories than your body needs. Protein-rich foods such as yogurts, meat, fish and eggs also have a lower impact on blood sugar levels, reducing the likelihood of sugar cravings<\/p><ul><li><strong>Carbohydrates: 45-65% of total daily calories.<\/strong><\/li><\/ul><p>Opt for complex carbohydrates like whole grains, fruits, and vegetables. These provide sustained energy and help avoid the rapid spikes and crashes in blood sugar associated with refined sugars. Don\u2019t fear carbs. They are the best form of energy and have huge benefits in performance if you\u2019re doing regular exercise.\u00a0<\/p><ul><li><strong>Fats: 20-35% of total daily calories.<\/strong><\/li><\/ul><p>Healthy fats, such as those found in avocados, nuts, and olive oil, can promote satiety and reduce the desire for sugary snacks. Limiting process fats like takeaway can greatly benefit how you feel in a calorie deficit. They often can be higher in calories than the previous two macronutrients so make sure to portion size.\u00a0<\/p><p>\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-5dc2d33\" data-id=\"5dc2d33\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c3a7e22 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c3a7e22\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-1796f41\" data-id=\"1796f41\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-2726d30\" data-id=\"2726d30\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cc7023 elementor-widget__width-inherit elementor-widget elementor-widget-image\" data-id=\"1cc7023\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"432\" src=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-41-768x432.png\" class=\"attachment-medium_large size-medium_large wp-image-4429\" alt=\"Nutritionist making salad as part of a healthy diet.\" srcset=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-41-768x432.png 768w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-41-300x169.png 300w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-41-1024x576.png 1024w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-41-1536x864.png 1536w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-41-2048x1152.png 2048w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/10\/Untitled-design-41-480x270.png 480w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d04c2bd\" data-id=\"d04c2bd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-48a7881 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"48a7881\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-fbf4dd4\" data-id=\"fbf4dd4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f0f7bc0\" data-id=\"f0f7bc0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a5337ad elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"a5337ad\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Understanding BMI Classes: How to Interpret the BMI Calculator<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-11b243d\" data-id=\"11b243d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-94a2983 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"94a2983\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-bf09e66\" data-id=\"bf09e66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-2831fe6\" data-id=\"2831fe6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b6359d8 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"b6359d8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.cdc.gov\/healthyweight\/assessing\/index.html\" target=\"_blank\" rel=\"noopener\">Body Mass Index (BMI)<\/a> is a valuable tool for categorising individuals into different health classes based on their weight in relation to their height. Understanding these classes can help you assess your current health status and set realistic goals. It\u2019s important to not get caught up with BMI as it\u2019s not very accurate for individuals who may have good muscle mass.\u00a0<\/p><p><b>Underweight (BMI &lt; 18.5): <\/b>Individuals in this category may be at risk of health problems associated with low body weight. If you find yourself in this class, it&#8217;s essential to consult with a healthcare professional to determine the underlying causes and develop a plan for healthy weight gain.<\/p><p><b>Normal (BMI 18.5 &#8211; 24.9):<\/b> Falling within this range generally indicates a healthy weight for your height. However, remember that BMI does not consider factors like muscle mass or body composition, so make sure to ask our team of nutritionists and dietitian\u2019s if it\u2019s something to be concerned about.\u00a0<\/p><p><b>Overweight (BMI 25 &#8211; 29.9):<\/b> This class suggests that you may have excess body weight, which is associated with health issues like diabetes, heart disease, and high blood pressure. Not all who fall into this category may have health concerns, especially if you\u2019ve lean body mass.\u00a0<\/p><p><b>Obese (BMI \u2265 30):<\/b> Having a BMI above 30 is linked to a higher risk of several serious health conditions, including type 2 diabetes, heart disease, and certain cancers. If you find yourself in this category, it can be beneficial to seek professional guidance for weight management and lifestyle changes.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a11f233\" data-id=\"a11f233\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2139699 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2139699\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-ea46824\" data-id=\"ea46824\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-358f113\" data-id=\"358f113\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f9fe015 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"f9fe015\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Lower Your BMI with a Calorie Deficit<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-18bc5b6\" data-id=\"18bc5b6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6ba20c4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6ba20c4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-6859116\" data-id=\"6859116\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-e630d18\" data-id=\"e630d18\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5603e9a elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"5603e9a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Lowering your BMI through a calorie deficit is a well-established approach to managing your weight and improving your health.\u00a0<span style=\"font-size: 1rem;\">As discussed earlier, a calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. When you consistently maintain a calorie deficit, your body is forced to use stored energy reserves, primarily in the form of body fat, to meet its energy needs. This results in weight loss, which, if done sustainably and safely, can lower your BMI over time.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-d65adcc\" data-id=\"d65adcc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ea73e73 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ea73e73\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-4a6fe96\" data-id=\"4a6fe96\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-058c89d\" data-id=\"058c89d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a0797eb elementor-widget elementor-widget-heading\" data-id=\"a0797eb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Weight Loss Nutritionist Cork<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-b823e15\" data-id=\"b823e15\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bf6ce37 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bf6ce37\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-8cf949d\" data-id=\"8cf949d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a9f2219\" data-id=\"a9f2219\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d0e6b7f elementor-widget elementor-widget-text-editor\" data-id=\"d0e6b7f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>At <a href=\"https:\/\/apexnutrition.ie\/our-services\/\">Apex Nutrition<\/a>, we are dedicated to helping you make informed decisions about your calorie deficit and achieving your weight loss goals. Our comprehensive <a href=\"https:\/\/apexnutrition.ie\/our-services\/weight-loss\/\" target=\"_blank\" rel=\"noopener\">weight loss program<\/a> is designed to provide you with personalized guidance and support on your journey to a healthier BMI. We offer tailored plans that consider your individual needs, activity levels, and dietary preferences. Through our program, you will gain access to expert advice on creating a safe and effective calorie deficit while ensuring that your nutritional needs are met. Our approach emphasizes sustainable lifestyle changes and long-term success, focusing not only on lowering your BMI but also on improving your overall health and well-being. With <a href=\"https:\/\/apexnutrition.ie\" target=\"_blank\" rel=\"noopener\">Apex Nutrition<\/a>, you&#8217;ll receive the tools, knowledge, and ongoing support needed to achieve and maintain a healthier weight through a well-balanced calorie deficit.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-62c461d\" data-id=\"62c461d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3155a9e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3155a9e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-72ae54f\" data-id=\"72ae54f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-e055e15\" data-id=\"e055e15\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1882ad8 elementor-widget elementor-widget-heading\" data-id=\"1882ad8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Louise\u2019s Weight Loss Success<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-aed69f4\" data-id=\"aed69f4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4d35519 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4d35519\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-17e57a3\" data-id=\"17e57a3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a2b9d0a\" data-id=\"a2b9d0a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-156a143 elementor-widget elementor-widget-testimonial\" data-id=\"156a143\" data-element_type=\"widget\" data-widget_type=\"testimonial.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-testimonial-wrapper{overflow:hidden;text-align:center}.elementor-testimonial-wrapper .elementor-testimonial-content{font-size:1.3em;margin-bottom:20px}.elementor-testimonial-wrapper .elementor-testimonial-name{line-height:1.5;display:block}.elementor-testimonial-wrapper .elementor-testimonial-job{font-size:.85em;display:block}.elementor-testimonial-wrapper .elementor-testimonial-meta{width:100%;line-height:1}.elementor-testimonial-wrapper .elementor-testimonial-meta-inner{display:inline-block}.elementor-testimonial-wrapper .elementor-testimonial-meta .elementor-testimonial-details,.elementor-testimonial-wrapper .elementor-testimonial-meta .elementor-testimonial-image{display:table-cell;vertical-align:middle}.elementor-testimonial-wrapper .elementor-testimonial-meta .elementor-testimonial-image img{width:60px;height:60px;border-radius:50%;-o-object-fit:cover;object-fit:cover;max-width:none}.elementor-testimonial-wrapper .elementor-testimonial-meta.elementor-testimonial-image-position-aside .elementor-testimonial-image{padding-right:15px}.elementor-testimonial-wrapper .elementor-testimonial-meta.elementor-testimonial-image-position-aside .elementor-testimonial-details{text-align:left}.elementor-testimonial-wrapper .elementor-testimonial-meta.elementor-testimonial-image-position-top .elementor-testimonial-details,.elementor-testimonial-wrapper .elementor-testimonial-meta.elementor-testimonial-image-position-top .elementor-testimonial-image{display:block}.elementor-testimonial-wrapper .elementor-testimonial-meta.elementor-testimonial-image-position-top .elementor-testimonial-image{margin-bottom:20px}<\/style>\t\t<div class=\"elementor-testimonial-wrapper\">\n\t\t\t\t\t\t\t<div class=\"elementor-testimonial-content\">\"I couldn't be more thrilled with my incredible weight loss journey, and I owe a tremendous debt of gratitude to the best dietitian in Ireland. When I began this transformation, my BMI stood at a challenging 34, and I was eager to find a sustainable path towards a healthier weight. The guidance, support, and expertise of my dietitian Dan made all the difference. His personalised approach, tailored to my unique needs and preferences, provided me with an effective plan that included a calorie deficit and a balanced diet. Through their unwavering support and insightful nutritional guidance, I not only achieved a significant weight loss but also learned invaluable habits for maintaining a healthier lifestyle. I can't thank Dan enough and the entire team enough for their exceptional care, making my weight loss journey not just successful but also life-changing\"<\/div>\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-testimonial-meta elementor-has-image elementor-testimonial-image-position-aside\">\n\t\t\t\t<div class=\"elementor-testimonial-meta-inner\">\n\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial-image\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/05\/ava1-150x150.png\" class=\"attachment-thumbnail size-thumbnail wp-image-2599\" alt=\"Louise weight management testimonial after using the Apex Calorie Calculator.\" srcset=\"https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/05\/ava1-150x150.png 150w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/05\/ava1-300x300.png 300w, https:\/\/apexnutrition.ie\/wp-content\/uploads\/2023\/05\/ava1.png 400w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial-details\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial-name\">Louise,<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-testimonial-job\">Cork<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-acd242c\" data-id=\"acd242c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14cbe82 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14cbe82\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-91396f5\" data-id=\"91396f5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d7b99d0\" data-id=\"d7b99d0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-30a7db3 elementor-widget elementor-widget-heading\" data-id=\"30a7db3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Are You Ready to See Weight Loss Results?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-6fc2b9f\" data-id=\"6fc2b9f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e4143fe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e4143fe\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-d1d8d67\" data-id=\"d1d8d67\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-eba24b7\" data-id=\"eba24b7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-30705ae elementor-widget elementor-widget-text-editor\" data-id=\"30705ae\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>If you&#8217;re ready to take control, live a healthier lifestyle and embark on a successful weight management journey, our expert team of expert dieticians at Apex Nutrition are here to guide you every step of the way. Our personalised weight management plans, designed by the best dietitian in Ireland, offer you a path to healthier living, improved well-being, and a balanced BMI. Don&#8217;t wait to transform your life \u2013 click below and get a free consultation to start your journey towards a healthier, happier you. Together, we can achieve your weight management goals and provide you with the support you need for long-term success. Your healthier future begins now.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-7d6a272\" data-id=\"7d6a272\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8fd4d88 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8fd4d88\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-7acf868\" data-id=\"7acf868\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2926b6e\" data-id=\"2926b6e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-602b463 elementor-widget elementor-widget-spacer\" data-id=\"602b463\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0cc9d6 elementor-widget elementor-widget-heading\" data-id=\"c0cc9d6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Frequently Asked Questions<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c0439e elementor-widget elementor-widget-spacer\" data-id=\"4c0439e\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0419af elementor-widget elementor-widget-accordion\" data-id=\"d0419af\" data-element_type=\"widget\" data-widget_type=\"accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.19.0 - 07-02-2024 *\/\n.elementor-accordion{text-align:left}.elementor-accordion .elementor-accordion-item{border:1px solid #d5d8dc}.elementor-accordion .elementor-accordion-item+.elementor-accordion-item{border-top:none}.elementor-accordion .elementor-tab-title{margin:0;padding:15px 20px;font-weight:700;line-height:1;cursor:pointer;outline:none}.elementor-accordion .elementor-tab-title .elementor-accordion-icon{display:inline-block;width:1.5em}.elementor-accordion .elementor-tab-title .elementor-accordion-icon svg{width:1em;height:1em}.elementor-accordion .elementor-tab-title .elementor-accordion-icon.elementor-accordion-icon-right{float:right;text-align:right}.elementor-accordion .elementor-tab-title .elementor-accordion-icon.elementor-accordion-icon-left{float:left;text-align:left}.elementor-accordion .elementor-tab-title .elementor-accordion-icon .elementor-accordion-icon-closed{display:block}.elementor-accordion .elementor-tab-title .elementor-accordion-icon .elementor-accordion-icon-opened,.elementor-accordion .elementor-tab-title.elementor-active .elementor-accordion-icon-closed{display:none}.elementor-accordion .elementor-tab-title.elementor-active .elementor-accordion-icon-opened{display:block}.elementor-accordion .elementor-tab-content{display:none;padding:15px 20px;border-top:1px solid #d5d8dc}@media (max-width:767px){.elementor-accordion .elementor-tab-title{padding:12px 15px}.elementor-accordion .elementor-tab-title .elementor-accordion-icon{width:1.2em}.elementor-accordion .elementor-tab-content{padding:7px 15px}}.e-con-inner>.elementor-widget-accordion,.e-con>.elementor-widget-accordion{width:var(--container-widget-width);--flex-grow:var(--container-widget-flex-grow)}<\/style>\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2181\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2181\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">What are calories, and why are they important?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2181\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2181\"><p>Calories are units of energy found in food and beverages that the body uses for fuel. They are essential for maintaining bodily functions, supporting physical activity, and managing weight.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2182\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-2182\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How many calories should I eat in a day?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2182\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-2182\"><p>The number of calories needed per day varies depending on factors such as age, gender, weight, height, activity level, and metabolic rate. Generally, adult females need between 1,600 to 2,400 calories per day and adult males need 2,000 to 3,000 calories per day for men, but individual needs may differ. Use the calorie calculator above to work out your calories.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2183\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-2183\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">What is a calorie deficit, and how does it contribute to weight loss?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2183\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-2183\"><p>A calorie deficit occurs when you consume fewer calories than your body needs for energy expenditure. This deficit forces the body to burn stored fat for fuel, leading to weight loss over time.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2184\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-2184\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Are all calories the same, or do different types of foods affect weight loss differently?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2184\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-2184\"><p>While all calories provide energy, the types of foods that calories come from can affect weight loss and overall health differently. Nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains provide essential vitamins, minerals, and fiber, while empty-calorie foods like sugary snacks and processed foods offer little nutritional value and may contribute to weight gain.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2185\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-2185\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How can I track my calorie intake?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2185\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-2185\"><p>You can track your calorie intake using various methods, including keeping a food diary, using smartphone apps or online tools, or reading nutrition labels. Apps like <a href=\"https:\/\/www.myfitnesspal.com\" target=\"_blank\" rel=\"noopener\">My Fitness Pal<\/a>, <a href=\"https:\/\/cronometer.com\" target=\"_blank\" rel=\"noopener\">Cronometer<\/a>, <a href=\"https:\/\/www.nutracheck.co.uk\/Home\" target=\"_blank\" rel=\"noopener\">Nutricheck<\/a>, and <a href=\"https:\/\/www.nutritics.com\/en\/support\/what-is-libro\" target=\"_blank\" rel=\"noopener\">Libro<\/a> are all ways to track calories.\u00a0<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2186\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-2186\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Is it necessary to count calories to lose weight?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2186\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-2186\"><p>While counting calories can be a helpful tool for weight loss, it&#8217;s not necessary for everyone. Some people may prefer to focus on portion control, mindful eating, or following specific dietary patterns (such as the <a href=\"https:\/\/www.healthline.com\/nutrition\/mediterranean-diet-meal-plan\" target=\"_blank\" rel=\"noopener\">Mediterranean diet<\/a> or the <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/dash-diet\/art-20048456\" target=\"_blank\" rel=\"noopener\">DASH diet<\/a>) rather than counting calories.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2187\" class=\"elementor-tab-title\" data-tab=\"7\" role=\"button\" aria-controls=\"elementor-tab-content-2187\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can eating too few calories hinder weight loss?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2187\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"region\" aria-labelledby=\"elementor-tab-title-2187\"><p>Yes, consuming too few calories can slow down metabolism, decrease energy levels, and lead to nutrient deficiencies, which can ultimately hinder weight loss and affect overall health. It&#8217;s important to strike a balance and ensure that calorie intake is adequate to support basic bodily functions and physical activity.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2188\" class=\"elementor-tab-title\" data-tab=\"8\" role=\"button\" aria-controls=\"elementor-tab-content-2188\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">How can I create a calorie deficit without feeling deprived or hungry?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2188\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"region\" aria-labelledby=\"elementor-tab-title-2188\"><p>To create a calorie deficit without feeling deprived or hungry, focus on eating a balanced diet that includes plenty of fibre-rich foods, protein, and healthy fats. Also, prioritise nutrient-dense foods that provide satiety and avoid empty-calorie foods that offer little nutritional value. Additionally, listen to your body&#8217;s hunger and fullness cues and aim for gradual, sustainable changes rather than extreme calorie restriction. 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A Dietitian\u2019s Opinion\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__meta-data\">\n\t\t\t\t\t<span class=\"elementor-post-date\">\n\t\t\tMarch 21, 2024\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-post__read-more-wrapper\">\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/apexnutrition.ie\/food-intolerance-testing\/\" aria-label=\"Read more about How Valid is Food Intolerance Testing? A Dietitian\u2019s Opinion\" tabindex=\"-1\" >\n\t\t\tRead More \u00bb\t\t<\/a>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-1efec06\" data-id=\"1efec06\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Calorie Calculator Ireland:Calculate Your BMI, Macro Split &amp; Daily Calories Daniel Murphy \/\/ Dietitian \/\/ March\u00a024 Calculate Calories, Macros &amp; BMI using the Calorie Calculator<\/p>\n","protected":false},"author":4,"featured_media":4502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[366,1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calorie Calculator Ireland | Calculate Your Calories, Macros &amp; BMI<\/title>\n<meta name=\"description\" content=\"Calculate your Macros, BMI &amp; daily calorie needs with the Apex Calorie Calculator Ireland. 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