Let’s face it, most of us have no idea what we’re doing when we go on a diet to lose weight. Even if you hire a trainer or coach, it will be hit or miss until they can figure out what is, or isn’t, working.

And you will be coughing up the do-re-mi until they do.

Most of us know more about our cars than we do about our bodies. We don’t know what our BMR (basal metabolic rate) is, which is what it takes to keep you breathing.

We don’t have any idea what our TDEE (total daily energy expenditure) is, and we certainly have no clue what our maintenance calories are.

This is why it’s worth taking a week or so out of your life to track your calories to see what is required to keep you lean and healthy and to maintain homeostasis.

For instance, I weigh 180 pounds, work out regularly and run every night. My BMR is 1602 and my maintenance calories are 2736.

If I eat above that number consistently, I gain weight. Below that number, I lose weight.

I know that because for 6 months last year, I tracked everything I ate and all my activities. Then I divided up my macronutrients (protein, carbs and fats) into an optimal plan for what I wanted to achieve. It was a revelation.

I could see clearly where I was headed. For once.

As a coach, I should know how to do this so I can help my clients. It helps.

Below is a Calorie Intake Calculator to help you figure out where you are as far as maintenance calories. Once you see where you are, you can act accordingly.

Start reading labels, weighing portions (it’s not as bad as you think) and tracking your activities using a Fitbit or Apple Watch.

For once, you will know what a serving is (or isn’t). You will know what 4 ounces looks like and what a cup looks like. Your eyes will be opened.

This could change your life by getting the results that have always eluded you.

Scroll down and enter your stats and when it comes to activity levels, be as accurate as possible.

I hope this will give you a good idea of where you should be as far as daily calorie intake and how to achieve a caloric deficit.

Then you can take your blinders off.  🙂

Calorie Intake Calculator