📊 The Foundation: Calories + Protein
A solid nutrition plan boils down to two things:
👉 Overall calories consumed
👉 Protein intake
When thinking about calories for fat loss or “toning,” it’s easy to assume:
Eat less + work out more = results
While this may jumpstart your journey, in the long run it can damage your metabolism and lead to a plateau.
Your body NEEDS calories and energy to power your day and keep things functioning optimally — from hormone regulation to energy levels. ⚡
🔥 What Makes Up the Calories You Burn Daily?
🛌 Resting Metabolic Rate (RMR):
Your body requires a certain amount of energy to just be alive (breathing, circulating blood, etc.)
This number increases if you have a higher amount of muscle, because muscle takes more energy to maintain.
To roughly estimate this, take your body weight x 10.
For example, my pre-pregnancy weight was 170lbs → 170 × 10 = 1700 calories (just to sustain life)
🚶♀️ Exercise / Daily Movement:
Includes workouts plus daily activity like vacuuming, walking, carrying kiddos, etc.
🍽️ Thermic Effect of Food:
It takes energy just to digest food!
Protein requires the most energy to digest - yet another reason to make it a priority
🏋️♀️ Calories Change Your Weight — Protein Changes Your Shape
👉 Calories determine whether you gain, maintain or lose weight
👉 Protein determines how your body looks - aka building or maintaining lean muscle (hello "toned" look)
To help keep you satiated (full) throughout the day, divide your protein evenly throughout each meal/snack of the day.
For example, if your goal is 150g protein and you eat 5 meals/snacks per day → aim for ~30g protein per meal.
💡 Your primary goal should be to hit your overall calories and protein each day.
🥗 Macros 101: Carbs + Fats Can Fluctuate
💡 As long as your calories and protein are on point, your carbs and fats can vary!
For example, if it’s a busy day or heavy training session, your body might want or need more carbs for energy. 🔋
Carbs are your body's primary fuel source, so if you are depleting your energy sources through weightlifting, you want to ensure you are replacing them to maintain energy throughout your day!
✅ QUALITY Macro Sources
🍗 Protein: 93/7 beef, chicken breast, salmon, shrimp, whey protein, greek yogurt, egg whites, cottage cheese, cod, turkey breast
Vegan sources: tofu, tempeh, beans, edamame, pea protein, chia seeds
🍠 Carbs: Whole fruits and vegetables, sweet potatoes, quinoa, beans, brown rice, oats, avocados, eggs, whole wheat bread
🥑 Fats: Egg yolks, avocado, salmon, olive oil, peanut butter, sunflower seeds, nuts, olives, hummus, coconut oil
💬 Let’s Recap
It never hurts to go over basics of nutrition again. They're a vital part of your journey and help you:
✅ Reach your goals
✅ Feel your best
✅ Create long-term success
If nutrition is something you want to learn more about and you’re looking for a game plan that is completely tailored to you - look no further.
Michan, Keely, or I would love to support you as your nutrition advisor through the 1st Phorm app! We keep things simple, doable, and always meet you where you're at.
Check out the LJW 1:1 Nutrition Guidance subscription
here or feel free to message me on IG
here if you have any questions!
All my best,
Libby
