How Many Calories Do You Need to Lose Weight?

Losing weight as a busy mum can feel overwhelming—you're juggling kids, work, and life, and your body has unique needs. Extreme dieting isn’t the answer. Instead of deprivation or starvation, the key to lasting success is nourishing your body with the right foods while following a balanced, sustainable approach.

By focusing on nutrient-dense meals and a realistic calorie intake, you can lose weight while keeping your energy levels, metabolism, and overall well-being in check.

So how many calories do you need to eat to lose weight in a sustainable way?

🔹 If you’re breastfeeding, click here  to find out how many calories your body needs to lose weight while supporting your milk supply.
🔹 If you’re not breastfeeding, keep reading!

---

Your Weight is a Result of an Energy Equation

At its core, weight loss comes down to an energy equation:
🔥 If you burn more calories than you consume, you lose weight.
⚖️ If you take in more than you burn, you gain weight.

But here’s the catch—eating too few calories can actually slow down your progress! When your body doesn’t get enough energy, it goes into “starvation mode,” slowing metabolism and holding onto fat.

This is why extreme diets don’t work. A 90kg mum has different calorie needs than a 65kg mum, yet many diets prescribe the same low-calorie number like 1,200 calories for everyone. This approach is flawed because:

🚫 It ignores individual needs
🚫 It leads to fatigue and cravings
🚫 It isn’t sustainable

Plus, weight loss isn’t just about calories—it’s also about what you eat. You could lose weight by eating only carrots, but you'd feel exhausted and deprived as you'd be missing out on key nutrients like protein that come from eating a healthy and balanced diet. No one can live like that forever. This is why 95% of diets fail—the weight comes right back once you stop.

Instead of restriction, think of food as fuel. The right nutrients keep you energised, support your metabolism, and help you feel your best.

If you're breastfeeding, it’s even more important to eat nutrient-rich foods—your baby depends on you for 100% of its nutrition!

The Key to Healthy Weight Loss

✔️ Eat nutrient-dense, whole foods
✔️ Maintain a realistic calorie balance
✔️ Stay active at a moderate level

💡 The  In Shape Mummy Health Shake  is a quick and easy way to help you get the nutritients you need while losing weight.

---

How Many Calories Should I Eat to Lose Weight?

We don’t recommend obsessively counting calories—it’s too much work for busy mums! But having a rough guideline can be helpful.

🎯 Not sure how much you should be eating?

💡 Access the Free In Shape Mummy Calorie Calculator

➡️ Click Here to get a personalised calorie estimate based on your age, weight, height and activity level.

---

How Much Weight Can I Expect to Lose?

For non-breastfeeding women, a healthy weight loss rate is 4-6kg per month with a balanced diet and regular physical activity.

But remember—weight loss isn’t just about numbers on the scale! Other signs of progress include:

✔️ Clothes fitting better
✔️ Increased energy levels
✔️ Feeling stronger and more confident

---

How the In Shape Mummy Health Shake Helps You Lose Weight

The In Shape Mummy Health Shake is specially designed to support mums in losing weight while getting the nutrients they need.

🔹 Nutritious & Convenient – Quick, easy, and packed with essential vitamins to keep you nourished on even the busiest days.

🔹 Keeps You Full – High in protein and fiber to prevent cravings and help you stay satisfied for longer.

🔹 Supports Energy Levels – Provides the nutrients your body needs to stay energised without the crash of unhealthy snacks.
🔹 Balanced for Mums – Specially formulated with the right blend of protein, vitamins, minerals, and superfoods to meet the unique needs of mums.

🔹 Helps Keep Calories Under Control – A perfectly portioned meal replacement that helps prevent overeating and snacking on unhealthy foods, making it easier to maintain a calorie deficit for weight loss.

🔹 Quick & Easy – Saves you time in not always having to cook healthy meals. It's a quick grab and go

⭐ Bonus: Free 12-Week Weight Loss Support Program ⭐

When you purchase your first In Shape Mummy Health Shake, you get free access to our expert-designed program, including:

✅ Weekly meal plans tailored to your body's individual calorie needs
✅ Healthy, delicious recipes for easy weight loss
✅ No calorie counting—just simple, nourishing meals!

The meal plans in the 12-week program are just there for a little extra guidance for those who want it. If you prefer to do your own thing you might just like to reference it for healthy recipe ideas.

Ready to Take the Next Step?

💡 If you’ve already got your In Shape Mummy Health Shake, now is the time to use it! Need a top-up?  Order more here  before you run out!

💡 If you haven’t tried it yet, now is the perfect time! Join thousands of busy mums all getting in shape together with the In Shape Mummy Health Shake.  Get yours today!