Are you making any of these errors?

Mistake 1: Overestimating Caloric Needs

One of the most prevalent nutrition mistakes is overestimating how many calories the body actually needs. Many individuals assume their activity levels justify a high caloric intake, but this often leads to excess energy consumption and weight gain. Research shows that people tend to overestimate their energy expenditure by up to 30% and underestimate their caloric intake by 20% (Lichtman et al., 1992). This mismatch can derail body composition goals, whether the aim is fat loss or muscle gain. Using tools like indirect calorimetry or validated prediction equations like the Mifflin-St Jeor formula can provide a more accurate estimate of daily energy needs.

Mistake 2: Prioritizing Supplements Over Whole Foods

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