After coaching men and women for nearly 25 years I’ve got some things figured out.

I certainly don’t know everything.

But I’m 100% certain about the considerations I share in today’s video about nutrition.

I’ll even go so far as to say, these are mistakes that you want to avoid in 2019.

Three of the things I talk about today helped me to radically change my body in the past few years. If you’re struggling with any aspects of your nutrition, check out this week’s new video right now below.

This Week’s Exclusive Content

A super important part of feeling your best each day is make sure that you are eating the right number of calories.

Too many calories and you will gain body fat.

Too few calories and you may find yourself hungry, cranky and sluggish.

If you’re working out hard and not eating enough calories, you face an increased risk of burnout.

And if you’re not working out, you need to eat fewer calories to maintain your body weight.

For these reasons, I sit down with my calculator and determine the right number of calories for each client.

Here’s how I do it…

1. Write down your current body weight.
2. Multiply that number by a “calorie multiplier” that is based on your goal.

9 - If your goal is to lose weight and you are exercising moderately.

10 – If your goal is to lose weight and you are exercising more than 3 times each week.

11- If your goal is lose weight and you are exercising aggressively

12 – If your goal is to achieve great energy throughout the day and want to maintain your current body weight.

13 – If your goal is to improve fitness performance, work out hard, and maintain body weight.

14 – If your goal is to maintain body weight, improve performance, and add muscle

15 – If your goal is to gain weight and add muscle as fast as possible without increasing body fat too much

3. Multiply #1 by #2 above to determine the number of calories you should be eating most days to achieve your goal.

If you want to learn even more about how I approach eating with my clients, and see how to structure meals and macronutrients, be sure to download my FREE 14 page Macros 101 Guidebook by clicking HERE.

Want to hear even more on this topic?Join me live every Wednesday on Facebook and Instagram and I’ll be talking more in depth and answering your questions. Check out “LIVE with Holly” by clicking HERE.

Stay strong, friend!