Open the app
The Unf*ck Your Fitness Podcast

250. How to Know If You Should Be in a Calorie Deficit, Maintenance, or Build Phase

July 14 · 36 min · 26.6 MBExplicit
0:00-36:53

Streams straight from the publisher. PodNod never proxies or re-hosts episode audio.

Open in PodNodTranscript

If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get!


The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs!


In this episode, I'm sharing the five questions I walk through with every 1:1 client before I ever recommend calories or macros. I also walk through seven real-life scenarios to help you identify where YOU are right now.


Understanding your current phase is the first step toward making progress without constantly starting over every.single.Monday.


The goal isn't to stay in a calorie deficit forever. It’s to understand nutrition well enough to move confidently between phases, fuel your body with intention, and STOP chasing quick fixes. Stay tuned for next week’s episode because we’re putting this all together with exactly what each nutrition phase looks like in practice!


Episode recap:

  • The difference between a calorie deficit, maintenance, and build phase + which one makes sense for you
  • 5 questions I ask every client before setting calories or macros
  • Key pieces that determine the right nutrition phase for you
  • 7 common client scenarios to help you identify where YOU are + what your next step should be
  • Why different goals require different strategies
  • Why maintenance isn’t a setback
  • How to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes


Links/Resources:

Send me a text with episode ideas or just to say hi!

Support the show