This is a common concern. You get your meal plan, see your calorie target, and immediately feel like it is too much. If you have been dieting for years, the idea of eating more can feel completely backward, and it is easy to believe that more calories will automatically lead to weight gain.
Here's the reality:
Most of the time, you are not eating as exactly as you think. Small details like oils, condiments, or snacks may seem minor, but they add up.
This is why tracking every item is the first step. Before making adjustments, you must follow your plan and log everything for three full weeks. Without complete tracking, any change would only be a guess.
Tip: Track everything for three weeks with no exceptions
What typically happens
Here are two examples that show what typically happens and how progress is made once tracking and consistency improve.
“I have been doing the program for a few weeks, but the scale has gone up.”
When we look closely, we see that not everything is being tracked. Olive oil is left out, portions are underestimated, and skipped meals lead to overeating later. Once tracking becomes consistent, the plan works and progress follows.“I used to eat 1300 calories to lose weight, so this plan feels like too much.”
It is normal to feel hesitant, but trusting the process makes the difference. By following the recommended target consistently for three weeks, the body responds and progress begins—without the constant feeling of restriction.
Follow your plan for three weeks
Before making any adjustments to your plan, follow these steps first:
Make sure your activity level is set correctly in your profile. For example, if you are working out five days per week, your activity level should be set to three to five days, not six to seven. Overestimating activity level will result in a calorie target that is too high.
Follow your meal or macro plan exactly as written. Avoid making adjustments.
Track everything you consume, including milk, oils, sauces, peanut butter, snacks, and small bites.
Do not skip meals or save calories. Your plan is designed to fuel your body properly.