{ C A L O R I E S } Active adult women have no business eating 1,200 calories or less. The industry has brainwashed women into thinking 1,200 is the magic number for fat loss. Programs that set calories at 1,200 are not okay. In fact, super low calorie diets are unsustainable, will slow metabolic rate, and usually result in binge/restrict behavior and the weight almost always returns (and then some.) •
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Nearly every female I've calculated calories and macros for has been above 1,400 calories daily (minimum.) This takes into account height (even my shortest clients at 5'1 or less.) 1,200-1,400 is usually a RMR (resting metabolic rate) which means it's the LOWEST amount of calories you need to literally survive. Your body needs that amount to carry out protein synthesis, respiration, digestion, and to pump your heart. If you are working out regularly, that number increases.
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Fat loss can only happen in a deficit, there's no way around that. A deficit does not mean 1,200. Many women can maintain their current physique while eating 1,800-2,200 calories daily which means a deficit can be just a few hundred calories less than that daily. (Example: I am 5'5, weigh 150 lbs, carry about 110 lbs of muscle mass, and lift 5-6 times per week. My RMR is 1,600. If I ate LESS than that, I would slow my metabolic rate and feel like shit. My TDEE - the MOST I can eat - is 2,800. A simple calorie deficit of 2,400-2,600 daily is perfectly acceptable for slow and sustainable fat loss.)
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Don't hinder yourself, your goals, and your metabolism by starving yourself. •
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Coaching 💜 balancedbrunette@gmail.com // amandamariefit.com
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  • amandamariefitt{ C A L O R I E S } Active adult women have no business eating 1,200 calories or less. The industry has brainwashed women into thinking 1,200 is the magic number for fat loss. Programs that set calories at 1,200 are not okay. In fact, super low calorie diets are unsustainable, will slow metabolic rate, and usually result in binge/restrict behavior and the weight almost always returns (and then some.) •



    Nearly every female I've calculated calories and macros for has been above 1,400 calories daily (minimum.) This takes into account height (even my shortest clients at 5'1 or less.) 1,200-1,400 is usually a RMR (resting metabolic rate) which means it's the LOWEST amount of calories you need to literally survive. Your body needs that amount to carry out protein synthesis, respiration, digestion, and to pump your heart. If you are working out regularly, that number increases.




    Fat loss can only happen in a deficit, there's no way around that. A deficit does not mean 1,200. Many women can maintain their current physique while eating 1,800-2,200 calories daily which means a deficit can be just a few hundred calories less than that daily. (Example: I am 5'5, weigh 150 lbs, carry about 110 lbs of muscle mass, and lift 5-6 times per week. My RMR is 1,600. If I ate LESS than that, I would slow my metabolic rate and feel like shit. My TDEE - the MOST I can eat - is 2,800. A simple calorie deficit of 2,400-2,600 daily is perfectly acceptable for slow and sustainable fat loss.)




    Don't hinder yourself, your goals, and your metabolism by starving yourself. •



    Coaching 💜 balancedbrunette@gmail.com // amandamariefit.com
  • amandamariefitt@dnice1522 yes! With breastfeeding you are going to want an additional 300-500 calories daily. Which usually equals a few smaller snacks or a bigger meal. 💙
  • jaynelharris@___gabriella Check out this post and Amanda's page too.
  • ameliajude_rd@jadeverrecchia i would find an online or real life coach/expert. A calculator cant individualize YOUR needs.
  • ameliajude_rdCouldnt agree with @coconutsandkettlebells more! As an RD, I see and hear this all the time. People need to eat real food. Nutrient dense FOODS, not "food substances" or things that look like food. Fuel your body, mind, muscles and it will respond back. Deprivation is no way to live neither is being obsessed with a number. Whats your goal? #youdoyou #healthtrumps #notaonesize
  • amandamariefitt@rd_fitbiscuit while I 100% agree with you, not everyone can afford an RD which is precisely why I educate and recommend tested calculators and programs. 👌🏽
  • ___gabriellaThat's awesome! Thanks so much for all your advice. @jaynelharris
  • ameliajude_rdVery true, everything at a price
  • kate_graczVery well said 👏🏻
  • entermeg😊 thank you
  • caylansmithEmailed you!
  • viola14rodriguesI'm 5'1" 28 and 118 lbs... Used 1400 cals then 800,1000.... And its hard to find the energy to workout. Based on most calculations for fatloss, the formula is body weights in lbs X 10. The only clients I see eating 2000 calories are Pauline nordins. Yet I'm not willing to psy for an eBook having already spent on a pt online whose plan made me weaker. We just have to live with low calories and repetitive injuries and binge eating I guess.
  • amandamariefitt@viola14rodrigues That sounds like the worst idea ever. There are plenty of free / cheap online resources (as I've listed above.) Your health is important. Take it seriously.
  • jwilliby2Have you ever heard of the Fat 2 Fit radio podcast? I was curious your opinion.
  • viola14rodriguesAvatar isn't free.checked it out :)
  • amandamariefitt@viola14rodrigues it's $10 monthly - I said plenty of free / cheap online resources. Avatar is one worth paying for.
  • viola14rodriguesI'll go with trial and error :)
  • sammyheathcote3Cool Profile!😊😏
  • lisamongelli_@vanessaabarton wow
  • kanin.hope@kelseymatande this is who I was telling y'all about last night!
  • kenny_fights💥 💥 💥
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