How Many Calories Should You Actually Eat? A Realistic Guide from HomeFront Fitness Coaches

homefrontfitness
Sep 8
2 min read

Embarking on a health or fitness journey often starts with one simple question: How many calories should I eat? At HomeFront Fitness in Washington, MO, our nutrition philosophy starts with that question but takes you much further—offering personalized insight, real-world meal ideas, and expert guidance from our certified coaches.

Why Counting Calories Isn’t About Deprivation

Calorie tracking isn’t about restriction—it’s about alignment. Your body, activity level, age, and fitness goals are unique. Whether you’re aiming to lose fat, build strength, or just maintain energy, understanding your daily “fuel needs” is the foundation.

Step 1: Discover Your Basal Metabolic Rate (BMR)

BMR is the number of calories your body burns at rest. HomeFront Fitness coaches like Andrew Burton (B.S. in Exercise Science & Nutrition; ACSM, NASM, ACE certified) teach clients how to calculate it using easy formulas or apps that consider your age, weight, height, and gender. From there, adjustments are made based on fitness goals and activity levels.

Step 2: Factor in Your Activity—Find Your TDEE

Total Daily Energy Expenditure (TDEE) = BMR plus activity. If you train regularly, even casually with a group class led by trainers like Kaylie Kaufman (B.A. Sport Psychology w/ Nutrition focus; Precision Nutrition L1), your TDEE is higher—and getting it right means better energy, recovery, and progress.

Step 3: Set the Right Calorie Target

Here’s how HomeFront Fitness coaches recommend adjusting:

For fat loss: Subtract ~15–20% from TDEE
For maintenance: Match your TDEE
For muscle gain: Add ~10–15%

These targets are regularly assessed—because your metabolism and activity change over time.

Step 4: Build Balanced, Real Meals That Fit Your Numbers

HomeFront promotes whole, minimally processed foods. Here are meal ideas that fit typical calorie ranges (based on a 1,800–2,200 kcal/day target):

Breakfast (~400 kcal): Greek yogurt with berries + granola; or veggie omelet with whole-wheat toast
Lunch (~500 kcal): Chicken salad with mixed greens, olive oil, and quinoa; or whole grain wrap with turkey and avocado
Afternoon Snack (~250 kcal): Apple slices with nut butter; or protein shake + banana
Dinner (~600 kcal): Salmon, roasted sweet potatoes, and steamed broccoli; or stir-fried tofu and veggies over brown rice
Evening Treat (~150 kcal): Dark chocolate square or cottage cheese with fruit

Step 5: Track, Adjust, Succeed

Monitor how you feel, how performance evolves, and how your body changes. Coaches like Andrew and Kaylie support clients weekly—adjusting calorie ranges, macronutrient ratios, and meal strategies to keep progress sustainable and personalized.

Why HomeFront Fitness Nutrition Program Works

Led by certified pros like Andrew Burton and Kaylie Kaufman :contentReference[oaicite:0]{index=0}
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Nutrition tightly connected to performance, fitness, and lifestyle.

Ready to Level Up Your Nutrition?

If you're serious about results, syncing your calories—and meals—with your goals is the missing link. At HomeFront Fitness, your nutrition plan isn’t generic—it’s built around you.

Get started today → Learn about our Nutrition Services or meet with Andrew or Kaylie to craft your plan.