Ep. 288: When to Adjust Your Calories

Depending on how much weight you want to lose, you might need to adjust your calories while on your weight loss journey. On this episode of the Get Your GOAL podcast, I’m teaching you when, why, and how to make those adjustments.

My rule of thumb is that there are two times during weight loss when you might want or need to adjust your calories – at the beginning of your journey when you’re learning to be consistent, and after you’ve lost about 40 pounds (or your weight loss has stopped for more than four weeks).

Not everybody needs to make adjustments, but if you do, here are some key points to keep in mind:

– First and foremost, it’s OKAY to adjust your calories. You are an experiment of one, and you can do anything.
– Be sure to take your time adjusting, and spend at least a month gathering data before you make changes.
– Know that the data you’re gathering ISN’T from the scale, it’s from your body’s signals and what your brain offers you in your journal. (This blows your mind, doesn’t it?)
– And finally, make your adjustments based on whether or not you can eat your target calories consistently, not on whether or not you think it’ll “make you lose weight.” Calories don’t make you lose weight, consistency does.

When you’re empowered to make your weight loss journey your own, and understand how and why to adjust your calories – you’re unstoppable!

Find the show notes for this episode at

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  1. Stephanie C on May 21, 2023 at 12:01 pm

    Good one! I always learn something from these episodes Pahla, thank you! 👏🏻💗👍🏻

  2. Loren spath on May 21, 2023 at 12:42 pm

    Daily fluctuations become very confusing! I dont know if that is a sign to adjust calories? Daily exercise works for me. I try to stay moderate, I sometimes dont know if its enough. Im maintaining currently. Am I doing anything wrong? Love,Loren🤔

    • Tammy Beard on May 21, 2023 at 3:36 pm

      Are you getting the right amount of sleep 😴

    • Stephanie C on May 21, 2023 at 5:18 pm

      Are you doing the mindset management?
      The main thing I got out of this episode is that it’s all about being VERY consistent with all 5 steps &
      Look at the data for the past 4-6 weeks before you decide that it’s not working. I had to learn that the hard way because my brain didn’t want to believe anything was happening. When I looked at the data, the actual numbers, from the past 4-6 weeks I could clearly see I had made good progress!

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