Daily Caloric Intake; Are You Close?

How Many Calories

Should You Eat?

Have you ever wondered how many calories to eat exactly to reach your goals?

Not eating enough can sabotage your goals!

EXACTLY how many calories you should actually eat?

Are you hitting your ‘FIT’ goals?

Are you getting stronger, leaner, and experiencing better endurance?

Do you know how many calories you eat on average each day? If you don’t know, it might be worth tracking to find out! Especially if you’re not reaching your ‘FIT’ goals OR are experiencing symptoms on this list below:

If you’re experiencing two or more of these symptoms, I suggest taking a closer look at your calories.

• Low Energy
• Poor Mood
• Unable to Lose Weight
• Unable to Gain Muscle
• Constant Hunger
• Sleep Issues (falling or staying asleep)
• Feeling Cold
• Brain Fog
• Constipation
• Hair Loss
• Fertility Issues
• Irregular Cycles
• Thyroid Issues
• AND THE LIST GOES ON AND ON

Baseline or maintenance calories are the fuel that your body uses each day to keep you alive with no major loss or gain of body fat or skeletal muscle.

You may fall into one of 3 categories of ‘under eating’

• You just under eat… thinking that’s going to help you reach your goals…. (sorry sis, but it does the opposite)
• You swing between under and overeating. You under eat for several days and then you go crazy for a day, then guilt pulls you back to restricting.
• You may only eat 600 calories all day because you’re busy or unprepared… then ya get home and the sun goes down and, well, ‘the freaks come out at night’… hehehe…. And you eat 2000 plus calories in fats and sugars, because well… you’re HUNGRY!

P.S. Your body doesn’t LOOOVE this plan…. Exercising more and eating less is the fastest way for your endocrine system to ‘flip you the bird’, then set out to make you suffer!

Thank you, God, for making our bodies smarter than our occasional ‘not so bright ideas’.  Here’s what happens. You slow down your eating for a period of time, your body goes, OH! We must be in a desperate situation and unsure of our next GOOD meal… ok, let’s slow down the metabolism, we can’t burn thru these calories this fast, oh and let’s store extra fat just in case things get WORSE etc. etc.

SO, HOW MANY CALORIES DO YOU NEED?!?

FIRST-

Download MyFitnessPal App and a food scale. Weigh and track your food over the next 7 days.  This will show you your average plus show you how consistently you are landing at the same calories daily.

A simple guide that’s easy to use is the TDEE Guide (Total Daily Energy Expenditure)

* side note, this is just a reference point, NOT a crystal ball!

Punch in your details… Age, height, energy expenditure and POOF it will give you your daily maintenance calories.

TDEE Calculator

Take my info for example:

Age: 35

Height 5’5”

Weight: 140

BF% 13%

Activity Level: Moderate Exercise

Calories:

Basal Metabolic Rate	1,563 calories per day
Sedentary	1,876 calories per day
Light Exercise	2,150 calories per day
Moderate Exercise	2,423 calories per day
Heavy Exercise	2,697 calories per day
Athlete	2,970 calories per day

So if my average logged intake average is between 2,350 and 2,550… then I’m pretty perfect.

If you’re drastically under eating, having a plan of adding back in calories in increments may be smart. If you’re confused or still suffering from symptoms, consider hiring a nutritionist or health coach.

HOLD ONTO YOUR PANTS GUYS…. (MAJOR WISDOM NUGGET ON ITS WAY….. FOLLOWED BY A MIC DROP)

*If your goal ranges anywhere between losing lots of weight, all the way to lean and sexy…like Instagram model abs and a toned tooshie…  you can’t get that accomplished by restricting the restricted!! That’s like saying I killed the dead…. If you’re already in a caloric deficit, your attempts at a diet will fail you.

SAY WHAT???

That’s right my friend, you must earn your right to diet! (more on that in follow-up blog posts)

If you’re drastically under eating, having a plan of adding back in calories in increments may be smart. If you’re confused or still suffering from symptoms, consider hiring a nutritionist or health coach.

Focus on stability first.

What’s your caloric intake?

If you’d like a straightforward, done-for-you blueprint to be successful with caloric intake, jump into a smart start with my 7-Day Food & Fitness Fix by clicking the button below.

CHECK OUT 7 DAY FOOD & FITNESS FIX HERE