How Many Calories Should You Eat To Lose Weight?
Here’s exactly how to work out your personal calorie start point for losing weight.
Fat loss is a pretty simple case of maths. There can be other factors, of course. But “calories in vs calories out” is the basis of it all.
Calories are energy, after all. Take in more than you need = the extra “energy” is stored. Take in less than you need = your body uses its stores for energy.
How many calories do YOU need to start losing weight?
Here’s how to work it out.
#1 Your BMR (basal metabolic rate)
BMR is the number of calories your body needs just to stay alive. I like this site http://buff.ly/2bgtsAE It won’t be 100% accurate, but it’s a good starting point.
#2 TDEE (total daily energy expenditure)
This is your BMR plus all the things you do during the day: exercise, walking, your job, running around after the kids, even standing up. To get your rough TDEE number, multiply that BMR ^^^ number by:
1.1 (sedentary) I take a pretty hard line on this one, most say 1.2.
1.3 (lightly active or 1-3 workouts a week)
1.55 (moderately active, 3-5 workouts a week)
1.725 (heavy activity, 6-7 workouts a week)
1.9 (physical job plus training every day)
TDEE will fluctuate from day to day. But this gives you a useful start point number.
#3 Your weight loss numbers
To maintain weight = eat your TDEE calories. Keep track of changes, and make small tweaks if necessary.
Want to lose body fat = eat slightly less than your TDEE.
Subtract 20% TDEE calories or 500 calories (whichever is the smallest number). This prevents you from slashing way too many calories.
Example 1:
Chris is pretty active, walks the dog, mows the lawn, works out a few times a week. His TDEE is 3000 calories. 20% is 600. So he (or maybe she!) subtracts 500. Their dieting intake is 2500 calories a day.
Example 2:
Kate is less active (and smaller) – her TDEE is 1800 calories. 20% is 360. So she can eat down to 1440 calories a day.
Take it slowly and don’t drop too many calories too soon (VERY client and situation dependant). Track your energy levels, your mood, your sleep, and your appetite/cravings.
Fat loss needs to be sustainable (again VERY client and situation dependent) if it’s going to work past the first week!
Hope that was helpful?
We can help you work out your own fat loss calories.
Send me a message via this page and we’ll help.