Member-only story
Your Personal Nutrition Plan for Easier Weight Loss
Let’s talk about guidelines that can help you with your calorie control, which always determines weight loss and/or fat loss.
For most people, sustainable fat loss should be 12–14X your goal weight/ideal body weight. (ex. 150lbs goal weight X12= 1800cal daily)
Short term faster fat loss, 10–11X your goal weight/ideal body weight.
Maintenance, 14–16X your goal weight/ideal body weight.
Maximum muscle gain, 16–18X your goal weight/ideal body weight.
These numbers are typical and work well for most people that I’ve worked with over the last 25 years coaching thousands of people in person and online.
Calculations aren’t perfect and will need to be eventually adjusted, but outside of extreme activity levels, being extremely sedentary, and even if you are menopausal or low thyroid, these ranges work well.
Here’s a list of 10 points to help you further:
1. Fast fat loss tends not to work very well if you do it too long. It’s a marathon, not a sprint — but that doesn’t mean you can’t sprint for a bit.
2. If you drink, eat out a lot, snack without tracking, nibble and bite, etc, and these numbers don’t work for you, you can bet you’re underreporting calories.
