{"id":3492,"date":"2020-08-06T01:00:59","date_gmt":"2020-08-06T01:00:59","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=1219"},"modified":"2020-09-04T02:32:20","modified_gmt":"2020-09-04T02:32:20","slug":"how-many-calories-should-a-woman-eat-per-day-2","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/how-many-calories-should-a-woman-eat-per-day-2\/","title":{"rendered":"How Many Calories Should A Woman Eat Per Day?"},"content":{"rendered":"<p>No woman is the same, which means answering the question \u2018how many calories should a woman eat per day\u2019 isn\u2019t always cut-and-dried.<\/p>\n<p>Your individualized calorie needs will depend on a variety of factors, including:<\/p>\n<ul>\n<li><strong>Height<\/strong><\/li>\n<li><strong>Weight<\/strong><\/li>\n<li><strong>Age<\/strong><\/li>\n<li><strong>Weight management goals<\/strong><\/li>\n<li><strong>Activity level<\/strong><\/li>\n<li><strong>Metabolism<\/strong><\/li>\n<li><strong>Body composition<\/strong><\/li>\n<\/ul>\n<p>Tracking your current calorie intake is a good place to start, but knowing how to estimate individualized calorie needs helps you achieve your goal weight to live a happier, healthier life.<\/p>\n<h3 style=\"text-align: center;\"><em>Want an even better place to start? Try the <a href=\"https:\/\/www.fitmotherproject.com\/get-free-fmjs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FREE Fit Mom 3-Day Weight Loss Jumpstart<\/a> and start getting fit TODAY!<\/em><\/h3>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"\/get-free-fmjs?utm_source=site&utm_medium=banner&utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/get-free-fmjs?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2><span style=\"color: #f83371;\">How Many Calories Do Women Burn in a Day?<\/span><\/h2>\n<p>Knowing how many calories you burn in a day, or your total energy expenditure (TEE), helps determine your calorie needs for weight maintenance, weight loss, or weight gain if that\u2019s your goal.<\/p>\n<p>TEE is broken down into several categories, including:<\/p>\n<h3><span style=\"color: #3c9990;\">Basal Metabolic Rate (BMR)<\/span><\/h3>\n<p><strong>Your BMR is the number of calories your body burns to maintain life and function properly during rest.<\/strong><\/p>\n<p>It\u2019s based on your weight, height, age, and gender.<\/p>\n<p>Men often have higher BMRs than women, as men typically have more muscle mass.<\/p>\n<p>The formula for determining BMR for women using the Harris-Benedict equation is:<\/p>\n<p><strong>65.5 + (4.35 x weight in pounds) + (4.7 x height in inches) &#8211; (4.7 x age in years) = BMR<\/strong><\/p>\n<h3><span style=\"color: #3c9990;\">Activity Factors<\/span><\/h3>\n<p>An activity factor helps determine your TEE based on the number of calories you burn throughout the day when you\u2019re awake and moving around.<\/p>\n<p><strong>This number includes the calories you burn exercising and calories burned doing daily activities \u2014 such as showering, getting dressed, working, cooking, doing laundry and other house chores, taking care of kids, and doing yard work.<\/strong><\/p>\n<p>Multiply your activity factor by your BMR to determine TEE.<\/p>\n<p>Choose from the following activity factors based on your lifestyle:<\/p>\n<ul>\n<li>1.2 = sedentary (little to no exercise)<\/li>\n<li>1.375 = lightly active (light exercise 1 &#8211; 3 days per week)<\/li>\n<li>1.55 = moderately active (moderate exercise 3 &#8211; 5 days per week)<\/li>\n<li>1.725 = very active (hard exercise 6 &#8211; 7 days per week)<\/li>\n<li>1.9 = extremely active (hard daily exercise and\/or a physical job)<\/li>\n<\/ul>\n<p>Here is the formula for determining TEE:<\/p>\n<p><strong>BMR x Activity Factor = Total Energy Expenditure (TEE)<\/strong><\/p>\n<p><em>What is a good rate of weight loss per week? Find out the ideal and average weight loss per week for women!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/Vp-L05Aoems?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #f83371;\">How Many Calories Should a Woman Eat Per Day for Weight Maintenance?<\/span><\/h2>\n<p>To maintain your current weight, eat about the same number of calories as your TEE.<\/p>\n<p>This number increases or decreases when you alter daily activities or workouts.<\/p>\n<h3><span style=\"color: #3c9990;\">The U.S. Department of Agriculture Guidelines<\/span><\/h3>\n<p>According to the <a href=\"https:\/\/www.cnpp.usda.gov\/sites\/default\/files\/usda_food_patterns\/EstimatedCalorieNeedsPerDayTable.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">U.S. Department of Agriculture<\/a> (USDA) Dietary Guidelines for Americans 2020, average daily calorie needs for weight maintenance in normal-weight women are:<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Age<\/b><\/td>\n<td><b>Sedentary<\/b><\/td>\n<td><b>Moderately Active<\/b><\/td>\n<td><b>Active<\/b><\/td>\n<\/tr>\n<tr>\n<td><b>19-20<\/b><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,400<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>21-25<\/b><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,400<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>26-30<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,400<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>31-35<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>36-40<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>41-45<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>46-50<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>51-55<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,600<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>56-60<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,600<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,200<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>61-65<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,600<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>66-70<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,600<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>71-75<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,600<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>76\u00a0and up<\/b><\/td>\n<td><span style=\"font-weight: 400;\">1,600<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1,800<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,000<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>The USDA classifies you as sedentary if you do not exercise at all, but participate in daily activities of independent living.<\/p>\n<p>You\u2019re considered moderately active if you walk 1.5 to 3 miles per day at a pace of 3-4 miles per hour (or participate in similar exercises) in addition to activities of independent living.<\/p>\n<p>The USDA classifies you as active if you walk more than 3 miles per day at a pace of 3-4 miles per hour (or participate in similar exercises) in addition to activities of independent living.<\/p>\n<h3><span style=\"color: #3c9990;\">Calories-Per-Pound Method<\/span><\/h3>\n<p><strong>Another simple way to estimate daily calorie needs for weight maintenance (if you\u2019re within a normal weight range) is to multiply your current body weight by an activity factor.<\/strong><\/p>\n<p>According to <a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\" target=\"_blank\" rel=\"noopener noreferrer\">Harvard Medical School<\/a>, you can use the following guidelines to estimate your calorie needs for weight maintenance (this applies to both men and women).<\/p>\n<p>Multiply your current weight (in pounds) by:<\/p>\n<ul>\n<li><strong>13 calories per pound of bodyweight if you\u2019re sedentary<\/strong><\/li>\n<li><strong>15-16 calories per pound of bodyweight if you\u2019re moderately active<\/strong><\/li>\n<li><strong>18 calories per pound of bodyweight if you\u2019re active most days<\/strong><\/li>\n<\/ul>\n<p>Using the equation above as a guideline, a 130 pound moderately active woman needs about 1,950-2,080 calories daily to maintain her current weight.<\/p>\n<p>If she becomes more active, she may require 2,300-2,400 calories daily to maintain her weight.<\/p>\n<p><em>Already lose weight and need tips on how to keep it off? Watch this video!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/Xepzt9JoYXI?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #f83371;\">How Many Calories Should a Woman Eat Per Day for Weight Loss?<\/span><\/h2>\n<p><strong>Once you know how many calories you burn daily (your TEE), you can easily estimate how many calories you\u2019ll need to lose about 1-2 pounds per week.<\/strong><\/p>\n<p>Weight loss calorie needs are about 300-500 fewer calories than your usual intake.<\/p>\n<h3><span style=\"color: #3c9990;\">Track Usual Calorie Intake<\/span><\/h3>\n<p>To track your usual intake, keep a food journal (use the USDA\u2019s food composition database to determine the calorie content of your favorite foods) or use a calorie counting app, such as:<\/p>\n<ul>\n<li>MyFitnessPal<\/li>\n<li>MyNetDiary<\/li>\n<li>FatSecret<\/li>\n<li>ControlMyWeight<\/li>\n<li>Noom<\/li>\n<\/ul>\n<p>Once you know your usual intake, simply subtract 300-500 calories from this number to determine your weight loss calorie needs.<\/p>\n<p><em>Learn how to count calories to lose weight with our Calorie Calculator for weight loss!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/f1pedsbhxsI?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #f83371;\">General Weight Loss Calorie Guidelines for Women<\/span><\/h2>\n<p><strong>For many women, consuming 1,200-1,500 calories daily will get the excess weight off at a safe, healthy pace.<\/strong><\/p>\n<p>Women who weigh more or those who are very active may need about 1,500-1,800 calories daily to lose 1-2 pounds per week.<\/p>\n<h3><span style=\"color: #3c9990;\">Weight Loss Tips and Tricks<\/span><\/h3>\n<p>There are several tips and tricks you can use to help cut calories and get the excess weight off, including:<\/p>\n<ul>\n<li>Replace soda, lemonade, sweet tea, and juice with water.<\/li>\n<li>Avoid greasy and fried foods.<\/li>\n<li>Eat at home vs. at restaurants.<\/li>\n<li>Sleep at least 7 hours each night to control your appetite.<\/li>\n<li>Fill half of each plate with non-starchy vegetables.<\/li>\n<li>Fill half of each plate with healthy protein foods plus fiber-rich starches.<\/li>\n<li>Drink at least 2 cups of water when you first wake up and before each meal.<\/li>\n<li>Eat low-calorie, non-starchy vegetables first (after drinking water) at mealtime.<\/li>\n<li>Keep a daily food journal to track calorie intake.<\/li>\n<li>Reduce stress as much as possible.<\/li>\n<li>Avoid skipping meals (eat small meals every few hours).<\/li>\n<li>Join a structured weight loss program that offers motivational support.<\/li>\n<li>Complete at least 30 minutes of cardiovascular exercise most days.<\/li>\n<li>Weigh yourself daily to track progress.<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><em>Structured weight loss programs, such as <a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">FM30X<\/a>, make dieting and weight loss simple. You\u2019ll have access to health and fitness experts to guide you along the way during your weight loss journey and keep you accountable for staying on track.<\/em><\/h3>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"790\" class=\"elementor elementor-790\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-reverse-mobile elementor-section-content-middle elementor-reverse-tablet sc-container elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d7d5893 shortcode-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"d7d5893\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>JOIN OUR fit <br>mother \rPROGRAM (FM30X)<\/h2> \r\r<p>Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...<\/p>\r\r<a href=\"\/fm-aa-trial\/?utm_source=organic&utm_medium=inline_banner_ff30x&utm_campaign=free_trial\" class=\"optin-banner-btn left-arrow\">LEARN MORE ABOUT FM30X  \u00bb <\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8ca251e sc-right-col\" data-id=\"8ca251e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-613336b elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"613336b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT <br>MOTHER PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-83e5746 sc-image elementor-widget elementor-widget-image\" data-id=\"83e5746\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/fm-aa-trial\/?utm_source=organic&#038;utm_medium=inline_banner_ff30x&#038;utm_campaign=free_trial\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"336\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png\" class=\"attachment-full size-full wp-image-3403\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img.png 336w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/11\/fm30x-img-300x274.png 300w\" sizes=\"(max-width: 336px) 100vw, 336px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-eaa1a52 optin-banner-wrap elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-mobile elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-hidden-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eaa1a52\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6ec9344\" data-id=\"6ec9344\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d838d9 optin-banner-title elementor-widget elementor-widget-heading\" data-id=\"4d838d9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">JOIN OUR FIT MOTHER 30X PROGRAM<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d2854 elementor-widget elementor-widget-html\" data-id=\"80d2854\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"optin-banner-content\">\n    <div class=\"optin-banner-inner inner1\">\n        <p class=\"optin-banner-text\">FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you... <\/p>\n        <a href=\"#\" class=\"optin-banner-btn\">Learn More &nbsp;<span class=\"arrow\">&gt;<\/span><\/a>\n    <\/div>\n    <div class=\"optin-banner-inner inner2\">\n        <div class=\"optin-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2019\/01\/FM30X-program-img2.png\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2><span style=\"color: #f83371;\">Sample Weight Loss Menu For Women<\/span><\/h2>\n<p>When shedding pounds is your goal, it\u2019s helpful to have a low-calorie menu on hand to give you an idea of what 1,200-1,500 calories look like:<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Meal<\/b><\/td>\n<td><b>Calories<\/b><\/td>\n<td><b>Total Calories<\/b><\/td>\n<\/tr>\n<tr>\n<td><strong>Breakfast<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Omelette made with:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 eggs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 cup of mushrooms <\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 ounce of feta cheese<\/span><\/td>\n<td><span style=\"font-weight: 400;\">216 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">75 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">299 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1 container of plain low-fat Greek yogurt<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of strawberries<\/span><\/td>\n<td><span style=\"font-weight: 400;\">150 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">50 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">200 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Lunch<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">2 ounces of tuna packed in oil<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/4<\/span><span style=\"font-weight: 400;\">th<\/span><span style=\"font-weight: 400;\"> of an avocado<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 slice of whole-grain bread<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of cherry tomatoes<\/span><\/td>\n<td><span style=\"font-weight: 400;\">112 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">80 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">70 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">65 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">327 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1 protein shake made with:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 tablespoons of protein powder<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of protein-fortified almond milk<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 of a banana<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 tablespoon of almond butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">43 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">80 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">60 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">98 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">281 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Dinner<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">2 ounces of salmon<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 cup of cooked quinoa<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of cooked asparagus<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 teaspoon of olive oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">105 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">111 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">40 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">40 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">296 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><b>Daily Total<\/b><\/td>\n<td><\/td>\n<td><b>1,403 calories<\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><em>Looking for the best weight loss diet plan for women? Watch this video and start succeeding today!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/I4DbxaN033k?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #f83371;\">How Many Calories Should a Woman Eat Per Day to Gain Weight?<\/span><\/h2>\n<p>You might be wondering how many calories women should eat in a day to gain weight?<\/p>\n<p>If you've recently been ill or you\u2019re simply skinny and desire more muscle definition, slightly boosting your calorie intake and working out regularly can help.<\/p>\n<p>If your body mass index (BMI) is less than 18.5, you\u2019re classified as underweight and you may be at risk or certain health conditions \u2014 such as osteoporosis and vitamin and mineral deficiency.<\/p>\n<p>Use the National Heart, Lung, and Blood Institute\u2019s BMI Calculator to determine if you\u2019re underweight, normal weight, overweight, or obese.<\/p>\n<h3><span style=\"color: #3c9990;\">General Calorie Requirements for Weight Gain in Women<\/span><\/h3>\n<p>A good rule of thumb is to increase your daily intake by 300-400 calories, by adding nutrient-dense, high-calorie foods to menus.<\/p>\n<p>This means moderately active underweight women seeking muscle gain may require 2,100-2,500 calories daily, and active women might need 2,300-2,800 calories (depending on usual intake) per day to gain about 1\/2 to 1 pound of lean body mass each week.<\/p>\n<h3><span style=\"color: #3c9990;\">Weight Gain Tips and Tricks<\/span><\/h3>\n<p>Healthy weight gain isn\u2019t just about adding consuming more calories; it involves eating the right foods and working out regularly so you gain muscle vs. just body fat.<\/p>\n<p>A few simple weight gain tips and tricks can help:<\/p>\n<ul>\n<li>Eat high-calorie foods, such as nuts, seeds, avocados, dried fruits, and cheeses as snacks or meal add-ons.<\/li>\n<li>Drink high-calorie protein shakes containing nuts or nut butter between meals.<\/li>\n<li>Add dried milk powder or protein powder to soups, stews, and casseroles.<\/li>\n<li>Use extra plant-based oils when cooking.<\/li>\n<li>Switch from low-fat to full-fat dairy foods.<\/li>\n<li>Drink water after meals instead of before.<\/li>\n<li>Eat frequently throughout the day (every few hours).<\/li>\n<li>Eat plenty of protein (1.5 to 2.0 grams per kilogram, or 0.7 to 0.9 grams per pound of bodyweight daily). Aim for 20 to 40 grams of protein at each meal.<\/li>\n<li>Get enough sleep (at least 7 hours a night) to maximize strength training workouts.<\/li>\n<li>Try Fit Father Project\u2019s Old School Muscle program to increase muscle mass.<\/li>\n<li>Stay active daily but focus on strength training (plus some aerobic) exercise.<\/li>\n<li>Weigh yourself daily or weekly to track progress.<\/li>\n<\/ul>\n<p>Aim to gain about 1\/2 to 1 pound of lean body mass each week, but choose healthy calorie-rich foods (avoid sweets and added sugars) to do so.<\/p>\n<p><em>Begin understanding how food affects your body and take your health to the next level!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/RL8S0bjVl4M?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #f83371;\">Sample Weight Gain Menu For Women<\/span><\/h2>\n<p>The sample weight gain menu for women below contains about 2,500 calories:<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Meal<\/b><\/td>\n<td><b>Calories<\/b><\/td>\n<td><b>Total Calories<\/b><\/td>\n<\/tr>\n<tr>\n<td><strong>Breakfast<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Omelet with:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 eggs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 cup of mushrooms <\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 ounce of feta cheese<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/4<\/span><span style=\"font-weight: 400;\">th<\/span><span style=\"font-weight: 400;\"> of an avocado<\/span><\/td>\n<td><span style=\"font-weight: 400;\">288 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">75 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">80 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">451 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1 container of plain low-fat Greek yogurt<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of strawberries<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 ounce of almonds<\/span><\/td>\n<td><span style=\"font-weight: 400;\">150 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">50 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">165 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">365 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Lunch<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">3 ounces of tuna packed in oil<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/4<\/span><span style=\"font-weight: 400;\">th<\/span><span style=\"font-weight: 400;\"> of an avocado<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 slices of whole-grain bread<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of cherry tomatoes<\/span><\/td>\n<td><span style=\"font-weight: 400;\">168 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">80 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">140 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">65 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">453 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1 protein shake made with:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 tablespoons protein powder<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 \u00bd cups protein-fortified almond milk<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup apple slices (blended up)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 \u00bd tablespoons cashew butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">65 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">120 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">60 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">146 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">391 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Dinner<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">3 ounces of salmon<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3\/4 cups of cooked quinoa<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 cup of cooked asparagus<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 1\/2 teaspoons of olive oil<\/span><\/td>\n<td><span style=\"font-weight: 400;\">158 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">167 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">40 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">60 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">425 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><strong>Snack<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">1 protein shake made with:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 tablespoons of protein powder<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 \u00bd cups of protein-fortified almond milk<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 small banana<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 \u00bd tablespoon of almond butter<\/span><\/td>\n<td><span style=\"font-weight: 400;\">65 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">120 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">90 calories<\/span><\/p>\n<p><span style=\"font-weight: 400;\">147 calories<\/span><\/td>\n<td><span style=\"font-weight: 400;\">422 calories<\/span><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><b>Daily Total<\/b><\/td>\n<td><\/td>\n<td><b>2,507 calories<\/b><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><em>Do you know what you're eating? Once you understand your nutrition labels, you will have more control over what goes into your body.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/hbUxV19x3Bw?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2><span style=\"color: #f83371;\">How Many Calories Should a Woman Eat Per Day?<\/span><\/h2>\n<p><strong>Answering the question \u2018how many calories should a woman eat per day\u2019 isn't always black and white, as every woman is different.<\/strong><\/p>\n<p>However, knowing how many calories you\u2019re burning and how many you\u2019re currently eating (track your calorie intake) helps determine your daily calorie needs for weight maintenance, weight loss, and weight gain.<\/p>\n<p>Make sure to work out regularly to achieve the figure you\u2019ve dreamed of, and if you need a structured plan to meet body weight goals and provide inspirational support, get started today with the <a href=\"https:\/\/www.fitmotherproject.com\/get-free-fmjs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FREE Fit Mom 3-Day Weight Loss Jumpstart<\/a>!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info to answer the question, &#8220;How many calories should a woman eat per day?&#8221;<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/diet\/'><span>Diet<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/lifestyle\/'><span>lifestyle<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/weight-loss\/'><span>weight loss<\/span><\/a><\/div><p>How many calories should a woman eat per day? The answer depends on your personal goals and body type. Find out what&#8217;s right for YOU!<\/p>\n","protected":false},"author":5,"featured_media":3503,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,20,9,3259],"tags":[3643,3710,3648],"class_list":["post-3492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-nutrition","category-weight-loss","category-womens-health","tag-diet","tag-lifestyle","tag-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v26.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Calories Should A Woman Eat Per Day? | Fit Mother Project<\/title>\n<meta name=\"description\" content=\"How many calories should a woman eat per day? The answer depends on your personal goals and body type. Find out what&#039;s right for YOU!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitmotherproject.com\/how-many-calories-should-a-woman-eat-per-day-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Calories Should A Woman Eat Per Day?\" \/>\n<meta property=\"og:description\" content=\"How many calories should a woman eat per day? The answer depends on your personal goals and body type. 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