22/01/2026
*FIRST Be aware of these 4 foundations:
👉Everyone has different calorie needs
👉Calorie needs change when your routine and circumstance changes for more than 3-4 weeks
👉The goal is not to eat the littlest amout of calories, your body can only manage that for a very short time.
👉Maintenance calories are important as well otherwise you are not in a deficit. Ensure you give yourself a break at maintenance every 6-12 weeks for at least 4 weeks if not 6
HOW TO FIND YOUR CALORIES? 😏⬇️
You will need to know your age, weight, height and how active you are (or plan to be).
You need to ask yourself, is my goal to be healthy and maintain my weight, lose weight or gain muscle. Your calories will be in relation to your goals
Once you know this, head to the FREE CALORIE CALCULATOR in my bio and find out your unique calorie number. 😜🎉
Do you need to be super obsessed and track every meal every day on a tracker?😳
No way, there are coaches like myself who create meal plans with your calories already worked out. No need to think about what to eat in the week or open up any tracking platforms. You can keep these plans, that are catered for you, forever!
ALTERNATIVELY
On your own… what I would suggest is track ONLY 3 days in your week on a tracking platform like My Fitness Pal (turn off exercise/steps counting).
Try not to intentionally eat more or less but just your usual. From here you can see if you are at your target, above or beneath and adjust accordingly. Then you will get in tuned with how many calories you should be eating by seeing your portion sizes.
Of course I know which option I would be choosing Comment ‘Get started’ and I can send you the details to online coaching.
onlinefitnesscoach
