Nourished by Nadia
Calories, protein, carbs and fiber to start from, built for a plant-based body in midlife. Use them as a starting point and adjust to how you actually feel.
calories a day to start. Hold it for 2 to 3 weeks, then adjust to what your energy, hunger and training actually tell you.
At your height, weight and activity level, a fat-loss deficit would put you under 1,200 calories a day, which is below what's sensible to follow without professional support. So what's shown above is your maintenance estimate, without a deficit.
That isn't a dead end. At your size, the most effective lever is building muscle and adding daily movement, which raises the number you get to eat. It's a big part of what we work on together in the Plant-Powered Kitchen Club.
protein a day
protein per meal
carbs a day
fiber a day, as a floor
Yes, and you probably should. The largest analysis to date, covering 185 studies and 58 trials, found 25 to 29 g adequate, with intakes above 30 g bringing additional benefit. The highest consumers saw 15 to 30% lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer than the lowest. There's no established upper limit for fiber from food, and plenty of plant-based eaters land at 40 to 60 g without trying.
Three things worth knowing as you climb:
Want help making these numbers stick on a real, busy week? Come learn with me in the Plant-Powered Kitchen Club: live workshops, every replay and the recipe library. Pay once, yours forever.
Join the Kitchen ClubThese are educational estimates and can't account for your labs, medications or medical history. Check with your doctor before making significant changes, particularly if you have a kidney condition, a history of disordered eating, are pregnant or breastfeeding, or are managing a chronic illness.