Nutrition Primer: How Much Should I Eat?

Your nutrition plan will depend on your activity level.

A common nutrition question we get is, “How many calories should I eat?” Understanding your caloric needs is crucial for achieving your health and fitness goals, but it’s just the first step. At Fit Augusta, we provide our members with the tools and coaching they need to succeed. That’s why we offer InBody scans as part of our Goal Review process that we do every 3 months. These InBody scans can provide valuable insights into your body composition and metabolic rate.

Calculate Your TDEE

Here’s how to estimate your total daily energy expenditure (TDEE) from your InBody Scan:

  • Schedule your goal review with a Fit Augusta coach.
  • Find your basal metabolic rate (BMR). This can be found on your InBody scan report. This is the estimated calorie expenditure when you are completely at rest.
  • Multiply your BMR by your activity factor. This is the typical level of weekly activity that you maintain. We’ve included some suggested factors below.
  • Start tracking your food intake (tip: use a tool like MyFitnessPal).

Activity Factors

Activity Factors for Optimal Performance: Determining your TDEE requires considering your activity level. The following are the standard activity factors to help you estimate your caloric intake:

  • Sedentary (little to no exercise): BMR x 1.2
  • Lightly active (light exercise/sports 1-3 days a week): BMR x 1.375
  • Moderately active (moderate exercise/sports 3-5 days a week): BMR x 1.55
  • Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
  • Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

For example, if your BMR is 1800, and you estimate that you’re in the moderately active category, your TDEE is 2,790 per day.

Nutrition Guidance

Whether your goal is to lose weight, gain muscle, or improve performance, dialing in your caloric intake is important, but there are several important things to remember.

  • Knowing exactly how many calories your body needs is just the beginning. Consistency brings results, so it’s important that you create a sustainable nutrition plan with your coach that supports your objectives. Fit Augusta’s nutrition coaches are here to guide you every step of the way, providing personalized guidance to help you reach your goals efficiently.
  • Remember that the TDEE is only an estimate. Also, every person is unique and will respond to foods differently than someone else. It takes weeks or months of trial and error to understand what is the right diet for you.
  • Your fitness goals and caloric needs will change over time, so it’s important to re-evaluate periodically. Your nutrition coach can help you with this.

Start your journey to mastering your caloric intake today with Fit Augusta. Click this link to book a free No-Sweat Intro and discover how we can help you achieve your fitness goals: Start here: book a No-Sweat Intro.


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