It really depends on how many calories you burn (see: How to Calculate Calorie Burn to estimate your BMR).
Most health organizations recommend men don’t eat below 1,600 calories and women don’t eat below 1,200 calories, but keep in mind this is a law of averages approach. I think going through these steps, however, helps you understand the process of losing fat better. You will arrive at a very similar number as going through these 3 steps. If these equations are starting to seem too complicated, a shorthand method to arrive at your target calorie intake to lose weight is multiply your bodyweight x 10 in pounds, or bodyweight x 22 in kilograms. Since 1 pound of fat has 3500 calories, you can estimate how many pounds of fat you can lose each week (usually 1-2 pounds) based on your weekly calorie deficit. Now if you multiply your daily calorie deficit by 7, you get your total weekly calorie deficit. His target calorie intake to lose weight is 1,860 calories per day (2,660 daily calorie burn – 800 calorie deficit). He would take his total daily burn of 2,660 (190 pounds x 14) and apply a 30% calorie deficit, which would be 800 calories (30% x 2,660). Instead, choose a calorie deficit percentage range of 20%-35% fewer calories than your total calorie burn.įor example, take a guy who is 190 pounds and wants an aggressive calorie deficit to lose weight. Many people will choose a random daily calorie deficit say 500, or 1000 calories, but I strongly recommend NOT doing this, because you can easily put yourself in starvation mode. Step 2: Determine Your Calorie Deficit Per Day
Don’t worry too much if you are not perfect with your estimate, just move to the next step. The equations above assumes (1) you have a sedentary job, (2) you exercise moderately 3-5x per week and (3) your body fat is around 20%-25%. Or in kilos: Body Weight (kilos) x 31 = Total Daily Calorie Burn While calculating your calorie burn can be tricky as I describe in detail in How to Calculate Your Calorie Burn, here’s a quick way to estimate your calorie burn:īody Weight (pounds) x 14 = Total Daily Calorie Burn Step 1: Calculate How Many Calories You Burn Per Day Seems simple enough, right? In order to solve this equation, we need to estimate your calorie burn and calorie deficit, which is Step 1 and Step 2. Here’s the basic equation to calculate how many calories you should eat to lose weight:Ĭalorie Burn – Calorie Deficit = Target Calorie Intake To Lose Weight This is a scientific fact!Įating fewer calories than you burn is easier said than done, which is why we’ve written so many articles on to make this process easier for you. In order to lose weight, you must eat fewer calories than you burn. In my article How To Break A Weight Loss Plateau, I describe the #1 reason why people do not lose weight is because they are eating too many calories. When someone says lose weight, I take it to mean “lose fat without losing muscle”, so the following takes that into account. The following article is a quick step-by-step guide to estimate how many calories you should eat to lose weight, which is a question I’m asked all the time.
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