How Much Should I Be Eating? Understanding Your Calorie & Macro Needs (Part 1)
This is one of the most common questions I hear as a nutrition coach — and it’s a super important one. Whether your goal is weight loss, building muscle, or simply feeling better, understanding how much you should be eating (and why) is a game-changer.
In this post — we’re breaking it all down. No fluff, no gimmicks, just real information to help you feel confident fueling your body. If you'd rather watch than read, hit play above.
First Things First: Why Does This Even Matter?
A lot of people are trying to change their nutrition without really understanding their starting point. They plug their info into an online macro calculator, see a bunch of numbers… and then immediately feel confused, second-guess everything, or fall into the trap of undereating.
That’s where this series comes in. I want to make sure you not only have those numbers but that you understand what they mean. Because education = power. When you know how your body works and how to support it, you can make smarter choices that actually last.
So let’s dive in.
What Those Macro Calculator Numbers Actually Mean
When you use a good calculator (like this one I made for you😎 Well Fed Health Macro Calculator), you’ll usually see a few key numbers:
1. BMR — Basal Metabolic Rate
This is the number of calories your body would burn if you literally just laid on the couch all day. No movement, no activity. Just keeping you alive. It’s your bare minimum energy requirement.
Important note: A lot of people confuse BMR with how much they should be eating — and that’s a huge mistake. If you set your calorie goal based on your BMR and then subtract from that… you’re drastically under-fueling yourself. By midweek, you’re starving, exhausted, and blaming your willpower — when really, your brain’s just sounding the alarm that you’re running on empty.
2. TDEE — Total Daily Energy Expenditure
This number includes all the ways you move throughout the day — walking, working, taking care of kids, working out, etc. This is your true energy need and the number we use to guide your goals.
If you’re looking to lose weight, you’ll want to eat just below this number. That small, strategic calorie deficit (typically 250–500 calories less than your TDEE) is what helps create consistent, sustainable progress — not crash diets.
Why the “Maintenance Bracket” Matters
Instead of thinking of your calorie needs as a single number, I like to teach my clients to think in brackets. Your body can maintain its weight within a range of calories — it’s not as precise as you might think.
Most people either:
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Don’t know what their maintenance range is and try to eat as little as possible (which backfires).
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Know their maintenance but set their deficit way too aggressively (and still backfires).
Here’s the truth: Your body is amazing at protecting you. If it senses an extreme deficit, it will fight back — sending hunger cues, energy crashes, mood swings, and strong urges to eat. That’s not failure, that’s biology.
Instead, aim for a small, manageable deficit just outside your maintenance bracket. It may feel slow, but it’s the best way to stay consistent, keep energy up, and still see progress.
What’s Next?
This is Part 1 of a multi-part series where we’ll walk through:
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How to calculate your protein needs (and why it’s not just about muscles).
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What to do with carbs and fats, based on your goals.
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How to build sustainable habits around your macros.
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And how to actually apply all of this to real-life eating.
I want you to feel empowered by your nutrition — not overwhelmed by it. And you are 100% capable of understanding this.
If you want a head start, try my free Macro & Calorie Calculator and see your custom numbers. Then, come back to this series and learn what they really mean.
And if you're diving into this and thinking "This makes sense, but I need some support," — I’ve got you.
Check out my Well Fed Health coaching options here.
Thanks for being here — and stay tuned for Part 2!
Coach Ashleigh 🦈
