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

  1. 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!

10 replies
  1. Suzanne Fabick
    Suzanne Fabick says:

    Hi Holly! Thank you so much for your inspirational messagrs:).
    What do you think about plant based and/or vegan diet. I enjoy beans and lentils for my protein.

    • Holly
      Holly says:

      Hi Suzanne! I love a vegan/veg diet and think it’s ideal IF you feel well on it! A blood types do extra well on a veg/vegan diet. If you feel well and thrive on it, I vote YES!

  2. Elena
    Elena says:

    Hmm, I’m not sure I agree about the breakfast thing. It wasn’t until I incorporated IF that I saw any results with weight loss. Same with my mom who’s in her early 60s. The 16/8 approach has been the best thing I’ve ever done. Stabalized my blood sugar levels and got rid of my cravings. So I guess it’s different for everyone?

    • Holly Perkins
      Holly Perkins says:

      Hi Elena! Yes, some people definitely see benefits from IF. In my experience, the people that benefit from IF are those who have an underlying blood sugar issue or gut biome issue. My conversation is targeted at people (mostly women) who are quite committed and consistent with strength training workouts, and working out in general. For this population, I have found it best to stabilize blood sugar by eating a macro’d breakfast as their blood glucose needs are far higher than others who don’t strength train every week. And all this being said, YES, everyone is a bit different! AND, whatever works for you WORKS!!!!

  3. Thais Verena
    Thais Verena says:

    Hi, Holly!

    So, I was calculating the amount of calories as you instructed but I need to know if the weight is in pounds or kg. I’m from Brazil and here we only use kg. I did transform kg into pounds but I wanted to be sure.

    Thank you!

    • Holly Perkins
      Holly Perkins says:

      Hi Thais! I always reference pounds when referring to weight. Therefore, 1 kg is equal to 2.2 lbs!

    • Holly Perkins
      Holly Perkins says:

      Love it if it works for you! I’ve never followed it 100% but the concepts make PERFECT sense to me!

    • Holly Perkins
      Holly Perkins says:

      Hi there! Baladea is a stand alone program with very specific approaches. My personal approaches here tend to be a slight bit different. These days I teach “macros” in order to get better results. But the Baladea plan is great too!


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