Ideally you want to consult with a Registered Dietitian Nutrition Coach to best determine your daily nutrition goals but I will also show you how to calculate this on your own.
In order to customize your calories + macros you want to take into account the following:
- What are your goals?
- Do you want to feel better, improve thyroid + sex hormones, get stronger, and or look better?
- Is your body in a space place to get lean + stay lean? ie: Did you earn the right to diet?
- Diet + health history (are you a yo-yo dieter, yo-yo weight loss/gain, or have a history of restrictive eating)
- What you are currently consuming (ex: if you should be consuming 2500 calories but barely hit 1200 calories, a great Coach will gradually start to increase your calories from 1200).
Any Nutrition Coach worth hiring should take these factors into account. We aren’t robots where cookie cutter caloric goals work every time.
If you are calculating your own needs you will want to utilize Precision Nutrition’s Macro Calculator: https://www.precisionnutrition.com/nutrition-calculator
- This equation uses: age, gender, weight, height, + activity to calculate needs.
Select:- Improve Health
- Anything
- Standard
- 4 Meals
- Moderate (for 8-10K steps/day)
- Exercise that best represents your current state
- Be sure to sign up for my Macro Tracking intro class: https://coachingwithabby.com
Use this info to help you establish your Maintenance calories= no changes to weight/body fat and or work with a Nutrition Coach to customize.
From there you can determine if you are in a safe place to reduce calories (aka: “cut” or diet). If you’re not in a good position to diet, you will need to work with a Coach to Reverse Diet to restore hormones and health and get you in a better position to potentially diet.
Remember, in order to DIET, you must be scoring a 10/10 on the following:
- Feel amazing
- Sleep 8-10 hours
- Healthy hormones
- Digestion is great
- PFF at each meal
- Adequate hydration
- Eating at MAINTENANCE calories
- Manage stress/adrenals
- Hit 8-10K steps/day
- From your caloric budget you can start to track your foods on MyFitnessPal to better determine: are you over-eating or under-eating?
Pro Tip #1: Any active person most likely needs to be consuming > 2,000 calories for maintenance.
Pro Tip #2: Just because you can calculate a deficit doesn’t mean you should. You must earn the right to diet.
