Think your maintenance calories are low? Think again.

If you’ve been stuck in the restrict–overeat–repeat cycle, constantly second-guessing how many calories to maintain weight, and feeling like eating more will sabotage your goals… this episode will turn everything you thought you knew upside down.

I’m diving into the truth about maintenance calories - and why yours are probably hundreds of calories higher than you think. If you’ve ever asked, “what are my maintenance calories?” or endlessly Googled a maintenance calorie calculator, this episode is your permission slip to stop fearing food and start fueling like your body actually needs. You’ll walk away with practical steps for estimating maintenance calories, plus mindset shifts to break free from the lies diet culture sold you.

Here’s what we’re covering:

• (2:30) The “eat less, get more” lie: what if the real problem is that you’re under-estimating maintenance calories most of the time?
• (5:00) 3 common mistakes that sabotage your fat loss without you knowing.
• (5:50) The weekday/weekend pendulum that keeps you stuck: how you can feel disciplined Monday–Friday but still not hit your maintenance calories without realizing it.
• (13:25) Signs that your maintenance calories are higher than you think.
• (23:30) A simple method to stop asking, “what are my maintenance calories?” and start using real data to find how many calories to maintain weight.

We’ll talk through how estimating maintenance calories based on your lifestyle, tracking honestly, and prioritizing protein can shift everything - from your energy to your metabolism to your results.

RESOURCES MENTIONED IN THIS EPISODE:

Access free and low cost resources and services from this episode HERE!

DIY Macros Guide

Custom Macro Calculation

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