How many Calories should you Eat to Lose Weight?


Calories can crush your efforts. How many calories should you eat to lose weight? Many ladies ask me this and are consumed with calories when they should be focused on eating when they are hungry and stopping when they are full. It’s a simple concept but we make it more complicated than it needs to be because emotions are involved.

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calorie-counting-yogurt-parfait-stressCalorie Counting is Stressful

Calorie counting can be restrictive and cause you to feel deprived.  When you are active, your body requires more calories. Lazy days require less. Your body doesn’t need a tons of calories when you are not burning as many calories.  When you calorie count, you eat the same amount of calories daily despite if you are hungry or active. That’s not a plan for weight loss, that’s just a math equation.  Consider this:
  • You calorie count and then you exercise to the point that you hate it and your body hurts.
  • Exercising should be fun, it should not be a chore.
  • Eating should not be a chore, stop the insanity, you don’t have to torture yourself.
  • Instead of being kind and patient to your body, you overeat and think you have to starve your body to lose weight, which adds more stress hormones in your body and then we store fat.

Be Kind to Yourself

There is something to be said for a plan that is reasonable and attainable for your lifestyle. Also consider the different “demands and seasons” of your life. By seasons, I don’t mean winter, spring, summer or fall. I mean, you had a baby, you are taking care of sick parents or friends, your job is over demanding, you are going through a medical issue and everything else that gets piled onto your life.

Eat for the Season of your Life

Each stage and “season” of your life requires different demands, calories, workouts and sleep to be healthy and keep the weight off.  Focus on great quality food and calories.  Give special attention to when you feel full. Remember when you were younger everyone said “finish your plate, don’t waste food?” Wrong! Eat until you are full, save the rest for later.

Small kids make for a busy season in your life

Simple Ways to Control Calorie Intake

  • Drink lots of water daily so you don’t mistake dehydration for hunger.
  • Eat when you are hungry, not when you are emotional or bored, download this and start here.
  • Stop when you are full.
  • Entertain and distract yourself if you are just “boredom eating”.
  • Say no to projects, people, to do’s to make room for more in your life, more stress equals bad decisions and more calories.
  • Be aware of portion sizes.
  • Read the labels and educate yourself.
  • Calorie counting doesn’t fix anything in fact, it causes a lot of stress.
  • Start with my 10 Day Lean and Clean, details here.

Get the body and mind that you want by making small changes.

  • Calorie counting will never fix your physical and mental mindset.
  • This is a life journey, to be healthy into your 80’s and 90’s. It’s not a short term fix.
  • Commit to your amazing self, put down the second bowl of ice cream and chips and enjoy a smaller bowl a little slower.
  • You are worth it and you deserve to enjoy food the way it was meant to be enjoyed.

How many Calories do I eat?

It started with a simple question from a client in our Cardio Boot Camp class. “How many calories should I consume?” Another client asked “How many calories do you consume in a day Trina?” My response:  “I don’t count calories but my guess would be at least 2000 per day”.  Her response, “Holy! That is a pregnancy diet!” No it’s not.

Dehydration can be confused with hunger, drink up


I do not track Calories

I have never counted calories, nor do I advise my clients to do it either.  It is time consuming and interferes with life. Caloric intake depends on a lot of factors and we all require different amounts.

These are my daily rules: Eat until you are full, be aware of portion sizes and make the healthiest choices possible. After all, you are fuelling your body.  For me, I need energy to raise 3 kids, run a business, be active, alert and function to the best of my abilities. What do you require the calories for?  Re-evaluate this daily.

My Fitness Pal Calorie Counting

I wanted to test my knowledge, so I embarked upon a “calorie tracking” journey using the MyFitnessPal app.  These were my results:

  • Monday: 2103
  • Tuesday: 2252
  • Wed: 2461
  • Thurs: 2050
  • Friday: 2104
  • Saturday: 2060
  • Sunday: 2212

Total: 15,242 calories

Daily Average: 2177 calories per day – I was right!


What did the calories consist of?

85% of the time I eat natural, organic, unprocessed food that provides energy for my workouts and daily life including protein, carbs and fat with every meal. Before I give you the list of what my diet consisted of for the week, remember that not all calories are created equal.  A calories it not just a calorie.  It can come with a dose of sugar, additives, unhealthy fats or healthy fat and so much more.



My diet for the week included:

  • Ridiculous amounts of salad and raw veggies (seriously, lots, loaded with everything)
  • Chicken
  • Fish
  • Seeds (chia, flax, etc)
  • Eggs
  • Nuts
  • Quinoa
  • Sprouted grain or gluten free bread
  • Natural protein shake (no additives)
  • Fruits
  • Almond milk
  • Goat’s or feta cheese (no cow products)
  • Extra virgin olive oil and coconut oil
  • Alcohol was not included in the count and there was a night of Thai take out.

Stock your house with good food


Lots of Exercise

I must train crazy to consume this many calories right? No, I am not training for a show or trying to lose weight.  My training schedule consists of 4 tough workouts/week including circuit training with cardio, weights, boxing and stretching 20-60 minute sessions (my focus: increase muscle mass and maintain healthy body fat percentage).

Are you surprised by my calorie intake number?  

To be honest, the calories are probably higher.  It was not a regular week for me.  I ate a bit less due to time constraints.  MyFitnessPal kept telling me that if I continued to eat this many calories I would actually gain weight. I have ate this way for a long time.

  • Know your body.
  • Pay attention to what you eat and how you feel.
  • Find amounts that are right for you.
  • Don’t get caught up in numbers.
  • Be aware of portion sizes and make the best choices possible (nobody’s perfect, including me).
  • Live in balance with fitness, nutrition and wellness.

You don’t need to eat clean 100% of the time

Balance is the key!

Thanks to my clients for always keeping me intrigued and teaching me along the way.  As always, thanks for reading and I welcome your comments and thoughts!


Click here to be the first to know when my Recipe Book launches. High fat low carb and high protein is not for me but it might be for you.  Measure your food at first to get to know your portions.  Download this free workbook if emotional eating is an issue for you. Put the fun back in eating!

Trina Medves xo

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