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Below is a simple calculator that will help you figure out how many calories you need to eat a day in order to lose weight. The Calorie Weight Loss Calculator above makes use of the Harris-Benedict principle, which assess your basal metabolic rate — also known as your BMR.
When the calculator above figures out how many calories you need to lose weight, it will let you know if you are trying to lose too much weight, too fast. You will also notice your BMR number (the number of calories needed to maintain your weight). How Many Calories Do I Need To Lose Weight: Take your BMR number and subtract 500 calories to lose weight.
How Many Calories Should I Eat To Gain Weight: For weight gain, take your BMR number and add anywhere from 250 to 300 calories. The calorie calculator above does all the math for you to figure out how many calories you should eat per day.
How Many Calories Should I Eat To Maintain Weight: The Calorie chart above shows your daily calorie limit. How Many Calories A Day Should I Eat To Lose Weight: To lose about 1 pound a week, simply reduce your calorie intake by 500 calories a day.
How Many Calories Should I Add To Gain Weight: Same idea as losing weight, add 500 calories per day to gain about 1 pound per week. Remember, for successful weight loss that you can maintain over time, eat foods that are lower in calories but rich in protein, vitamins, minerals, fiber, and other nutrients.
Although our primary goal is weight loss, we also want to ensure that we minimize strength and muscle loss when determining our macro nutrients.
The most common misconception when trying to lose weight that people have is that they tend to eliminate carbohydrates in their diet as much as possible.
Only through time, experience and application is where we will be able to gauge what our maintenance values really are as well as what our caloric deficit should be.
As far as my exercise level go, this is something you need to take into account depending on your lifestyle. My maintenance calories per day is 2473 which means I need to consume 2473 calories per day to maintain my current body weight of 221 pounds. This amount can fluctuate a little bit and if you are an obese person and you weigh 400 pounds this isn’t to say you’ll need 400 grams of protein, sometimes you can go on a lower amount.
Now that we know what our protein and fat intake are, how many actual calories do we have left?
In a 2000 calorie diet, if I have 221 grams of protein and I multiply that by 4 that means my protein is taking up 884 calories for my available calories.
Adding those numbers together it means I have 1381.25 calories taken up of the available 2000 calories.
We can then use this number to find out what our carbs intake can be on this diet, and to get our carbs intake in grams we simply have to divide 618.75 calories by 4.
In summary what we want to take a look at here is we want to base our essential macros(proteins,fats) off of our body weight. Remember, if you are taking in less than your body needs, it’s only natural response is to shed the weight over time. I hope this guide answers your question on how many calories you should eat to lose weight and eliminate all the confusion with regards to counting calories. TDEE (or maintenance level) is the level that your deposit calories are exactly equal to your withdrawal calories. If you consume same calories as your TDEE (for example 2500), you will maintain the same weight. In short, to lose your weight, first you need to know your TDEE (maintenance level) and then make sure that you consume less calories than your TDEE. The Quick Method (based on bodyweight) – This one is also easy, but less accurate, too. According to exercise physiologists William McArdle and Frank Katch, below is a table of average TDEE of people in United States. The formula will use basal metabolic rate (BMR) and activity factor to calculate the TDEE (maintenance level calories). This method is more accurate than the two methods above, but not as accurate as Katch Mcardle Formula. The formula will use lean body mass (LBM), basal metabolic rate (BMR) and activity factor to calculate the TDEE (maintenance level calories). First, you need to know your TDEE (or maintenance level calories) by using Harris-Benedict Formula or Katch Mcardle Formula.
If you want to lose fat (weight), ensure that your total daily calories from the meal are less than your TDEE. If you want to maintain the same weight, ensure that your total daily calories from the meal are equal to your TDEE. If you want to gain weight, ensure that your total daily calories from the meal are more than your TDEE. The most efficient approach to healthy weight loss is to increase your activity a lot and decrease calories a little. The general guideline is to reduce calories by 500 to 1000 less than your calorie maintenance level.
A lady with a 2000 calorie maintenance level, then a 500 calorie deficit will put her at 1500 calories per day. A man with a 2800 calorie maintenance level, then a 500 calorie deficit will put him at 2300 calories per day. By the same calculation, then a 750 calorie deficit would result in a loss of one and a half pounds per week while a 1000 calorie deficit would result in a loss of two pounds per week. A lady with a 2000 calorie maintenance level, 20% will be a 400 calorie deficit, which will put her at 1600 calories per day. A man with a 2800 calorie maintenance level, 20% will be a 560 calorie deficit, which will put him at 2240 calorie per day. The reason behind using the percentage is better because using number like 500, 750 or 1000 calories as deficit might put you into a danger zone. From the above example, a 500 calorie deficit of 2000 calorie maintenance level for the lady is 25%. If you find this article useful, please feel free to link to this page from your website or blog.
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How calories eat day lose weight, How calories eat day lose number calories day loss, weight gain, balanced diet). If you’re trying to lose weight, the chances are you may be a bit confused by the amount of misleading, contradictory information out there! For me, this is the single most irritating thing about the weight loss industry as, in reality, it’s extremely straightforward. In my humble opinion, the problem is borne from human nature as we’re constantly looking for a quick fix and that something new. Businesses jump on the back of that by constantly providing new information, schemes, diets, products and services – all with the single objective of making a profit.
When it comes to weight loss, the most fundamental thing to understand about your body is how many calories it needs.
In the next few sections I’ll explain, in simple language, exactly what you need to know and, more importantly, how to calculate how many calories you need for weight loss and weight maintenance. Simply put, if you consume more calories than your calorie burn you gain weight, if you eat less calories than your calorie burn you lose weight. There are many other factors at play, however, this basic principle is the most important factor to consider as it helps you to calculate your daily target calorie intake. If you get this right you can lose weight easily and maintain your ideal weight for the rest of your life. There are several methods for calculating BMR and, as with lots of things related to weight loss, it’s a bit of a mine-field. There will inevitably be variation across all methods making it difficult to work out which is most accurate but my preference is the Mifflin St Jeor Equation which does not require a body fat reading. If you want to research some other methods you can read up on the Katch-McArdle (KA) formula or the Harris Benedict Method.
To apply this to weight loss, if you’re looking to maintain your current weight then your daily target calorie intake should be close to your daily calorie burn. If you’re looking to lose weight then you should aim to consume less calories than you burn, and if you’re looking to gain weight you should aim to consume more calories than your calorie burn. For weight loss, my recommendation is to aim for a 20-30% calorie deficit as it’s not too uncomfortable and you should see weight coming off at a steady pace. If you try to go much faster than that, in all likelihood you’ll be losing muscle, not fat which is not good! It is completely undeniable that the best way to lose weight is to eat less and exercise more and this has been proven time and time again by thousands of people the world over and ratified by hundreds of studies into the subject. When it comes to weight loss, calorie management is king, which means you can pretty much eat anything you want as long as you consume less calories than you burn. As such, what you put into your body matters, not only for weight management but for overall health and wellbeing so while it is possible to eat anything you want and still lose weight, the best way to maintain a healthy, strong body is to choose healthy foods.
To find out how to turn all of this into reality, check out my weight loss eBook which covers these topics in more detail.
The book provides you with some basic information on nutrition and step by step instructions on how to design your very own personal weight loss plan. As an ingfit member you also get 50% discount: check out your welcome email for the discount code. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. My doctor had recommended me to consume food depending on the weight that I want to cut off.
This Weight Loss Calculator even takes into account how much weight you want to lose and in how many days!
Your BMR is important to known because this is the amount of energy your body needs to function (to maintain your current weight).
This is a very important number to know because you can’t eat more than this in order to lose weight. However, some people may be interested in seeing the actual Harris Benedict Equation to find their BMR themselves. This Exercise Factor is especially important to consider if you’re going to be adding exercise while trying to lose weight. Moderately active means something like walking 1.5 to 3 miles daily at a pace of 3 to 4 miles per hour (or the equivalent).
Drink More Water: Drinking more water can increase the number of calories you burn for up to 90 minutes! Exercise and Lift Weights: When you start eating less calories per day, your body will begin to adapt by needing less calories. First of all we must understand that the answer to that question is different for everyone. If you have done any kind of dieting before, most people will recommend that you go into a 500 caloric deficit.
By limiting carbs in your diet you are preventing your body from getting enough energy and will only hurt your weight loss goal in the long run. I say baseline because usually when you use a caloric calculator online, it only gives you a rough idea. However for a start, we will be using an online caloric calculator to find our baseline calories for weight loss.
Now below that you can see that my fat loss calories is 1979 and we’re going to round it up to 2000 calories. What we need to do now is to find out our essential intake for proteins and fats in order to ensure that we maintain strength and maintain our body composition as far as muscle go, there’s some steps we need to take. Based off the information that we have already determined, I need about 2000 calories a day to lose weight or a 500 calories deficit.
A lot of times we are taught to follow certain percentages when bulking or on any kind of diet. In real life, the body has weight regulating mechanism, and in the long run, fat loss seldom works like this calculation.
And see what other people are voting for their favorite free video sharing site, you can also participate. Essentially, there are two different approaches, depending on whether or not you have a body fat percentage reading, and several different formulas beyond that. If you want to do this manually you can check out the equations found through the above links but if you want to save time you can use our free weight loss calculator. However, eating the right foods can help your body to burn fat much more efficiently due to the thermic effect of food.
Now, figuring out how many calories you should be eating to lose weight can be a bit challenging because there is some math involved.

Once this Calorie Weight Loss Calculator has all the information, it will tell you exactly how many calories you need to eat per day in order to lose weight and also how realistic your weight loss goal may be. However, if you’re following a specialized program or under the supervision of a health professional, continue as you plan. Remember, this equation tells you how many calories you need to eat to MAINTAIN your weight.
That’s why eating at a 500 calorie deficit should make you lose 1 pound a week (500 * 7 = 3,500). Do not get discouraged when you don’t lose the same amount of weight every single week. To really help you boost your weight loss, try eliminating all juices and sodas from your diet. It’ll help you feel fuller, can increase your metabolism, and help your muscle repair after a tough workout. While it’s best to eliminate these foods for weight loss and health, you can at least greatly reduce these products.
Breakfast helps get your metabolism up and running again AND studies have shown that eating a good, healthy breakfast will help you feel fuller throughout the day and keep you from reaching for unhealthy snacks.
In this simple guide, I will show you the steps you need to take to determine how many calories you should consume daily in order to lose weight.
As a general rule of thumb, I’m going to associate caloric deficit with losing weight and caloric surplus with gaining weight. All too often what happens is people who go on a diet or in a caloric deficit just all of a sudden stop eating as much food which is definitely the wrong approach when trying to lose weight and maintaining strength and muscle mass. Although most of them take into account activity level, no caloric calculator can accurately measure the intensity of your activity level and hence the recommended daily calories intake suggested to lose weight may not be right for you. Obviously if you have a higher exercise level you are going to need more calories throughout the day. Also in determining fat levels we should take a look at roughly about a quarter of a gram per pound of bodyweight.
Carbohydrates give you a great amount of energy which is important especially when you are doing an intensive workout program.
Again the most common breakdown for macro nutrients that I see is 45% protein, 30% carbohydrates and 25 % fat.
We enjoy eating carbs and there is a good reason to have them in your diet as far as energy goes. Try to keep your caloric deficit at around 500 calories and stick with a solid workout program for a month and track your weight loss progress.
But, before you can know how much calories you should eat to lose weight, you need to know your maintenance level calories. This means that a 500 calorie deficit would result in a loss of one pound of body fat per week. By the way, the better and preferred approach is to decrease your calories about 15 – 20% of your calorie maintenance level. While a 500 calorie deficit of 2800 calorie maintenance level for the man is 17.86% is a proper one.
Of course, stick to lean meats like fish, chicken, lean ground turkey, and lean ground beef. Studies have shown that lifting weights helps build your muscles so that your metabolism doesn’t drop to nothing.
Instead of eating these foods, eat whole grain foods and other foods that are full of fiber. While there are many free workouts online and many simple guides online, nothing will get you faster weight loss results than by sticking to an actual weight loss plan that includes changing your diet AND exercise.
Whether you a body-builder who have just finished your bulk and looking to cut or if you are just an average joe who wants to shed that extra bit of fat, the approach to losing weight is essentially the same. Before we go further, there are three major macro nutrients that the human body needs in order to function properly: carbohydrates, protein, and fats. Now what I’m going to do next is hit calculate and this is going to give me my maintenance level of calories. I would not suggest this as you would start to sacrifice your strength and cutting your calories drastically will only harm you.
As a general rule of thumb, your protein intake should be roughly about one gram per pound of body weight. As you will notice a lot of people going on diet tend to be very lethargic and they are tired all the time.
However when you’re on a cut or trying to lose weight, it’s really going to vary depending on a person’s body weight.
Now for those of you in the past that have been on a diet or been eating clean food and you just have not been able to lose weight, chances are very likely that you are either underestimating your activity level or you are not tracking calorie sufficiently enough to get a true reading of your macro needs.
You do not need to count every single calorie you consume to the last decimal just to hit your caloric goals for the day. We will discuss those 4 methods on how to calculate your TDEE (or maintenance level calories). And if your body does stop losing weight and you know you’re eating the right amount of food, try increase the number of calories you take in. In fact, many hard core soda drinkers often lose 5 pounds in a week from eliminating soda altogether! You don’t need to only lift weights, you can also do body weight exercises like push ups, pull ups, and so on.
Figuring out how many calories should I eat to lose weight is not that hard, all you need to do is some simple mathematics. Chances are they are not getting enough energy or calories in because they are avoiding certain macro nutrients like fats and carbohydrates.
Whatever the case may be, try adding or subtracting 200 calories at a time and seeing what happens at 1 week intervals.
But for general purposes, in order to lose weight or fat in this case, we need to look at a caloric deficit.

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