How many calories do you REALLY need? Spoiler: It’s more than you think you do!⁠ ⁠

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

Fit + Fueled

An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.
Get all the tools to take your physique into your hands. Over six-months, you’ll transform your life, mindset, and body in this program that’s part-course, part-coaching, and part-community.

How many calories do you REALLY need? More than you think you do!⁠

I’d guess that a lot of women reading this live in a near-constant state of ‘underfed’. Meaning, they’re following some 1,200 calorie a day guideline they’ve been told will magically help them lose weight and be healthy.⁠

Sound familiar?⁠

Well, I call BS.⁠

Why? Because it’s ridiculous and frankly, I’m tired of seeing beautiful, intelligent women falling for the lies and spiraling when ‘the formula’ doesn’t work.⁠

You are more than some arbitrary numbers that diet culture decided work for you.⁠

They don’t work. You’re not a failure.⁠

Most active women could likely eat 2k+ calories a day. And many of those same women could even improve their body composition (get leaner and stronger) at the same time.⁠

The numbers vary and adjustments matter (this is why having a trained coach -hello!- is great) but here are some basics:⁠

Basal Metabolic Rate (BMR) is the bare minimum our body needs to function. We should never eat at or below this. But guess what, for most women 1,200 cals IS the BMR… or lower!⁠

Maintenance calories are found at our TDEE… what your body requires to maintain its current size. Here we are healthy. We’re not losing, we’re not gaining. Our hormones are happy. ⁠

To lose weight, find your TDEE (there’s a calculator for that) and subtract 10-20% of calories from that number. This is where you can safely ‘diet’ down to. You’ll avoid hunger, thyroid down-regulation, and energy crashes.⁠

This is where you’ll see slow, sustainable fat loss while maintaining energy and satisfaction.⁠

If you’ve been dieting for what seems like forever and you’re not seeing the results you think you should, my FREE Unstuck Your Metabolism Masterclass is for you! Inside we’ll talk all things diet cycling, optimal exercise, hormone health, and metabolism… plus plenty of time for Q&A. ⁠

Unstuck Your Metabolism Masterclass is FREE and registration is open now!

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