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When setting up a calorie intake for yourself there is a basic number guideline to use as a starting point. **This is no way a conclusive table and it is advised you speak to a doctor and a dietitian**

Weight Loss  Weight Maintenance Weight Gain 
10 - 12 x BW 14 - 15 x BW 16 - 18 x BW

When setting up a diet for yourself you want to keep calories as high as possible while still losing weight, this means start at maintenance for AT LEAST 2 weeks and if you do not lose anything then considering lowering calories slowly. The key to an effective diet is eating as much as you can while still consistently losing. This allows your metabolism to stay strong and helps prevent you from gaining excessive weight back when you are done losing.

The problem chronic dieters run into is they lower food intake as low as they can possible handle, for as long as they can tolerate and then when they become burnt out return back to their normal eating habits. When they do this, they end up gaining all of the weight that they lost back, plus more. To avoid this you have to make your diet changes sustainable in the long-term. Remember; always consult with a dietitian before adopting any diet plan

Talk to Brittany for more info!

Brittany is originally from Buffalo, NY where she received a Master’s of Science in Health and Human Performance with a specialization in Strength and Conditioning. Within that program she had the opportunity to work with cardiac patients, high school, college and professional athletes and aided in facilitating the NHL combine in 2016. She has worked in the industry for over 8 years and has worked with a diverse population of clients on achieving their goals of fat loss, muscle gain and a better quality of life.

She specializes in strength specific sports and is a competitive powerlifter in the USAPL herself. Brittany has experience working with bodybuilders, powerlifters and those just looking to get into better shape. She enjoys helping people reach new levels in their fitness journey in a healthy, balanced, sustainable way. Brittany believes that fitness should fit into and enhance your quality of life, rather than take away from it.


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