HOW MANY CALORIES SHOULD YOU BE EATING? 🔥

LOOKING TO LOSE WEIGHT. MAINTAIN WEIGHT, OR GAIN WEIGHT?

Ever wonder how many calories your body actually needs each day?

Whether your goal is to lose body fat, maintain your current weight, or build muscle, understanding your daily calorie needs is one of the most important steps toward achieving your fitness goals.

Here's how to get started! 💪

🔥 STEP 1: FIND YOUR MAINTENANCE CALORIES

Your maintenance calories are the number of calories your body needs each day to maintain your current weight.

A simple way to estimate your daily calorie needs is to multiply your body weight in pounds by an activity-based number:

• Sedentary: Body Weight × 12–13

• Lightly Active: Body Weight × 13–14

• Moderately Active: Body Weight × 14–16

• Very Active: Body Weight × 16–18

Example: If you weigh 180 pounds and are moderately active:

180 × 15 = 2,700 calories per day

This is your estimated maintenance calorie intake.

📉 STEP 2: WANT TO LOSE WEIGHT?

To lose weight, you generally need to consume fewer calories than your body burns.

Recommended Starting Point:

Aim for approximately 300–500 calories below maintenance each day.

Example:

Maintenance: 2,700 calories

Weight Loss Target: 2,200–2,400 calories daily

A moderate calorie deficit can help promote gradual fat loss while supporting energy levels and muscle preservation.

⚖️ STEP 3: WANT TO MAINTAIN YOUR WEIGHT?

If you're happy with your current weight, your goal is to consume approximately the same number of calories your body burns.

Example:

Maintenance: 2,700 calories

Daily Target: Approximately 2,700 calories

Consistency, balanced nutrition, and adequate protein are key to maintaining your results.

💪 STEP 4: WANT TO BUILD MUSCLE?

If your goal is to gain muscle, a modest calorie surplus can support muscle growth when combined with resistance training.

Recommended Starting Point:

Aim for approximately 200–300 calories above maintenance each day.

Example:

Maintenance: 2,700 calories

Muscle Gain Target: 2,900–3,000 calories daily

Prioritize protein, progressive strength training, and adequate recovery.

🥗 REMEMBER: CALORIES ARE ONLY PART OF THE EQUATION!

Getting enough protein, eating nutritious foods, staying hydrated, and being consistent are just as important.

These calorie estimates are starting points, not exact prescriptions. Monitor your weight trends, energy, and progress over several weeks and adjust as needed.

⚔️ LET SPARTAN MEAL PREPS HELP YOU REACH YOUR GOALS!

Whether you're looking to lose weight, maintain your progress, or build muscle, we're here to make healthy eating easier.

Enjoy delicious, protein-packed, ready-to-eat meals without the hassle of grocery shopping, cooking, or meal preparation.

YOU FOCUS ON YOUR GOALS. WE'LL HANDLE THE MEALS.

EXPLORE OUR MEAL PLANS

STAY CONSISTENT. STAY STRONG. EAT LIKE A SPARTAN. 💪

The Spartan Meal Preps Team