How Many Calories Should I Eat to Lose Weight (Explained)

If you are someone who has attempted weight loss like me and wasn’t able to sustain the result you achieved. I’m going to share the concepts that have allowed me to put my diet on autopilot while going through the busy work week.

Several years ago, I took on a big weight loss and fitness journey. It was actually my freshman year of college. I felt out of shape, didn’t want to gain another freshman 20, and didn't know where to start. But I started one of those cookie-cutter bodybuilding.com plans with fitness and nutrition, and let me tell you… I saw progress, but it was miserable. Too little food, and I didn’t enjoy everything I ate (literally stuffing spinach into my mouth by the handful).

Over the years of going through school, learning from different mentors, working, and talking with clients, I’ve found that the concepts I’m sharing in the video below have helped me transform and so far have helped others I’ve worked with.

• Why am I not losing weight?

  Ugh, I feel you! It's frustrating AF. But here's the thing: even if you're eating "healthy" stuff, you still gotta watch those calories. Think of it like a bank account – if you spend more than you earn, you're in the red. Same goes for your body. Track your calories for a week and see what's up. And hey, hormones play a role too, but you can't defy physics!

• How much weight can you lose in a week?

  Whoa there, speed racer! Slow and steady wins the race.Don't fall for those crash diets promising crazy weight loss.

  Aim for 1-2% of your body weight per week. That's healthy and sustainable. Think long-term, not quick fixes.

• How much protein do you need?

  Great question! Protein is your BFF for building muscle and feeling full!

  Aim for 0.7 grams per pound of body weight. So, if you weigh 150 lbs, that's about 105 grams of protein per day. Easy peasy!

• Best fruits for weight loss

  Don't worry, you don't have to ditch sweets completely! Fruit to the rescue!

  Strawberries, watermelon, raspberries, and blueberries are your weight loss besties. They're low in calories and high in volume, so you can eat a ton and still stay on track!

• How many grams of carbs per day?

  I hear ya! Carbs can be tricky. 🤔

  Here's the deal: aim for 45-65% of your daily calories from carbs. That's plenty to keep you energized and feeling good. And don't forget, carbs are brain food!