How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)
Video Overview & Insights
The fact that you clicked into this video tells me that you know the importance of calories for fat loss, regardless of how “clean” your diet may be. And you likely also understand that in order for fat loss to occur, you need to be eating in a caloric deficit to force your body to start burning its stored fat. Now, a fat loss diet sounds simple in theory, but in practice people often screw up their calorie intake for weight loss. In today’s video, I’ll clear up the confusion for you. I’ll show you how to pinpoint exactly how many calories your specific body needs a day to lose weight–while maximizing your fat loss and minimizing negative side effects (e.g. muscle loss).
Keep in mind that what makes up those calories you consume everyday and the manner in which you consume them will affect your fat loss efforts, performance, recovery, etc. Calories aren’t everything. I’m planning on making a separate video on that topic specifically, but let me know what else you’re struggling with at the moment! Hope this helps!
The first step is to get a general estimate of your calorie intake for weight loss. Now, even the most “accurate” of calorie intake equations out there are all estimates. They all require some fine tuning based on how you progress, which is what we’ll do in step 2. To avoid overcomplicating things, what I’d recommend is take your bodyweight in lbs, and multiply that by anywhere from 10-13. If you’re a younger, leaner, and/or more active individual then go with the higher end of this range. If you’re an older, less lean, and/or less active individual then go with the lower end of this range.
The next step is to determine what an appropriate rate of weight loss would be based on your specific body. This is important for us to get right because if we eat in an overly aggressive caloric deficit and lose weight too quickly, not only is this unsustainable for most of us in the long run, but it also puts us at a greater risk for muscle loss. Maintaining your muscle mass as you diet needs to be your priority. We can do this by sticking to a weight loss of no more than 0.5-1% of bodyweight loss per week. That said, the more body fat you have to lose, the faster you can lose fat without risking muscle loss. So what you can do is to take your current estimated body fat percentage, and divide that by 20. The number you get will be a more accurate % rate of weight loss that you’ll want to aim for per week.
Tip.....round off calories to nearest 100 or 50 ....otherwise you will go mad calculating everything....plus I eat 1 meal a day because its easier to count calories that way....just top up with a dessert
Once you have the number of calories for fat loss down, it’s time to implement and fine tune it with step 3. Start adhering to and monitoring your daily calorie intake as well as tracking your morning bodyweight. After about 4 weeks of tracking, analyze the data. We can often dismiss Week 1 since most people will lose quite a bit of water weight during this initial period of dieting. But in the following weeks, we’ll want to look more closely at the numbers. Look at how your weight has changed relative to your calorie intake. Science aside, if your recommended rate of weight loss is 2lbs per week, yet you just personally find this too aggressive, then slow it down. Stick with a rate of weight loss that’s sustainable. That’s ultimately what’s most important for long term success.
There’s one all too common mistake that people make with their fat loss diet you’ll want to avoid, which is attempting to eat back the calories you burn from exercise in general. Fitness trackers, cardio machines, and even us as humans are terrible at estimating the calories we burn through exercise and almost always overestimate it by at least 20%. And secondly, the 3 step method mentioned above already accounts for the calories you burn from physical activity and throughout the day. If you do end up losing weight too quickly because of your additional exercise, then you would just adjust this by eating more as we discussed earlier.
I just got back to the gym need to lose 50 lbs doing cardio and weight training the last seven visits I've lost a total of 7 lb and 7 inches. I can barely eat a thousand calories a day. Vegetarian I don't know how to force myself to eat 1200 Cal I'm just not hungry.
So, to wrap everything up, here’s a step by step example of how you could start calculating – and implementing – how many calories you need to lose weight:
1. Determine what your estimated calorie intake should be to lose fat based on the simple equation outlined in step 1.
That's disappointing my weight lifting calories burned are 1/2 of what I thought. But good to know now.
2. Then, determine what your optimal rate of weight loss should be based on the simple equation outlined in step 2.
3. Finally, implement this while monitoring how your weight progresses throughout the weeks and if needed, adjust your calorie intake so that your actual rate of weight loss is closer to your target.
bro WHAT are we talking about. 130 LB woman here... theres absolutely no way im eating 1600 calories per day. Im already at 1800 and feel like shit.
And that’s pretty much all there is to it! This does however assume that you’re tracking accurately in the first place and being consistent with your activity levels, so don’t overlook these other variables as well. And for a step-by-step program that shows you how to easily set up, track, and monitor each of these important variables while equipping you with a science-based nutrition and training program designed to transform your body as efficiently as possible, then simply take the analysis quiz to discover which science-based program would be best for you:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Calories%20to%20lose%20fat%20Jan%203%2F2021
what if im a 5’0 short girl?
BODY RECOMPOSITION VIDEO:
https://www.youtube.com/watch?v=rkv1fpWLy0Q&
Its be 40 days since i have counted my calorie . In beginning my weight was 298 pound. And after 40 days I am 268 pound almost lost 30 pound with my vegan diet
26k step daily walking. And calories control
From 3-4xl to 2xxl
Still 20% of my goal
MUSIC: https://soundcloud.com/iamryanlittle
Would I got by current weight or ideal weight and multiple it by 10?
More User Perspectives
Thank you
@ktnavin1My estimated body fat is around 35% does this mean 35/20 I can lose up to 1.75 kilo per week... Isn't this too much?
Update okay the 1.75 is percentage of bodyweight per week not weight per week
I watched the clip with a large milkshake in my hand. 😮 Not joking.
@konstantindellas5318240 pounds loseing around 8pound a month so hopefully thats a good amount but not harmful
@StartOver1989I have no weight left to lose. I’m 152 pounds and don’t want to be any lighter, I do want to be at a lower body fat percentage and I would guess based on the charts you showed that I’m sitting between 17-25%. Based on your explanation I don’t understand how I can target fat loss without weight loss
@dinogoranovic2005I need to eat 1049 calories to lose weight. 😅
@GaHannahchmeHiYour saying I’m supposed to eat 2,400 calories to lose weight👀 sounds good to me
@txcken6276This is basic stuff I missed in your more advanced videos. You should retriate this every now and then. especially the finetuning part as the rest is discussed.
@mnakash77looked on the internet i put in if ive burnt 1300 kcals what should i put in kcals to loose weight it said between 1000 and 1300 but thats not taking in bmr if i only had that it would be like ive not put anything at all and with the boxing training 3 to 4 times a day thats just guna kill me off
@Josho922I'm bout 850
@jayanderson2831Hey I want to tell that I belong to the extreme weight loss catagory eating 1500 cal for every daily with accurate and doing 15 k steps also daily. I am 12 percent bodyfat weight 56 hight 170cm age 23 and male. Lossing 1.1 kg per week and it's hard to sustain do deficit which can be sustained like 0.25 kg per week for.. ps I train almost more than 2 yr and trying to compete for my 1st natural show
@anuragdas2616Dear Muku, If you see this comment I'm routing for you! #Bhururu goals!
@MeetLuminousGreat explanation. I used mycalsuite to estimate my calories deficit, and this video helped me understand how apply it properly for fat loss.
@packifyofficalCounted today my first 14 days average calorie consumption. Seem to be the best way to get a grip of the eating habits.
@GingerWatersIs 1845cal - 1930cal good for cutting and protein: 140 - 160g/day and Fat: 50–60g/day, Carbs: 150–200g/day ?
@SleepyFFXHow many calories should a healthy lunch have?
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@PrinceKoli-o4lDoesn’t Calorie Tracking stops the metabolism????
@petehuda7457So 134×12=1608 ?
@jeffsad8391so im suppose to eat 3000 calories a day?
@onlineplayer1500I do know the importance of calories now but didn’t before!
@zandvoort8616This is way too complicated, just started eating healthy go to the gym and create an active life style and just eat healthy things. You will lose weight you will become a fit Individual I personally think all these equations and strict diets is what scare people away. I’m not a trainer but I’ve been living a fit lifestyle for about 17 years and trust me is all about creating healthy habits that are sustainable.
@andressosa1504Eh??? Im 19 stone, 266 pound x 10. So 2660 calories per day to lose weight!! Bollox. Ill stick to my 500 a day, lost 2 stone in 7 weeks
@upyourarse1I'm using the Nutritionix App. It has changed my life.I now keep track of every calorie I consume. And I am able to monitor Protein, Carbs and Fat. No more writing everything down and calculating. The app does it for me. And I usually have a nice dessert every night to get to the exact number of daily calories to lose body fat(1,900calories per day for me). So far I have lost 15 lbs.I'm not in a hurry. This is a lifestyle. And I am not starving myself like I used to do. I am eating good whole natural foods and enjoy it. I just keep track of everything I eat. No guessing. It works! Good luck to everyone going through a transformation.
@hikedayley9309Me personally, I started losing the most weight after reading the book Woman's weight loss secrets: the unspoken truth, a few things you are mentioning in this video are also in the book
@КарпЕгоровБогоMe personally, I started losing the most weight after reading the book Woman's weight loss secrets: the unspoken truth, a few things you are mentioning in this video are also in the book
@AvadeLinsteadIf you’re struggling with weight loss, Woman's Weight Loss Secrets: The Unspoken Truth is the book you need. It’s amazing
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@MiltonS.MaldonadoBest thing I ever did was reading the book Woman’s weight loss secrets: the unspoken truth, after applying the knowledge I got from the book I feel like the cellulite is magically disappearing from my body
@GroverYanyushkinIf you’re struggling with weight loss, Woman's Weight Loss Secrets: The Unspoken Truth is the book you need. It’s amazing
@РебеккаМасловаThe insights in Woman's Weight Loss Secrets: The Unspoken Truth blew my mind! I’ve tried so many different things, but this book gave me real, actionable steps to see results. Highly recommend!
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@郝雍程I’m 6’2 250 pounds and I workout at least 3-4 times a week 45-120 minutes per session I have the stature of a man that works😂 out but I have no definition this is my problem 😢 I know I could lose some weight but I’m not actually fat lol it seems to all sit in the right places but still I want definition
@in2ltv165I try to eat less, but i am so hungry. I get to bed last evening and my stomach is hurting. But i wanna minimize my stomach, any tipps against the hunger?
@Bi-m5oI have no idea what to do I just inputted all of my days and checked if there has been a trend in my caloric intake. It seems to be that I’m eating too little. The thing is if I eat say 1850 as my deficit and then burn 500 calories then the deficit becomes too low and leads to me gaining weight, what would I do? It seems that I can’t seem to balance eating and exercising.
@xdaisy3408what if I'm lower weight and higher body fat? Like I'm 137 but roughly 29% body fat, my number is 1781 should I cut to 1281? I workout every day and walk 12k daily. I'm so confused with how much to cut from this number 😵💫
@wandreyagfIn a recomp could take a while to lose any weight on the scale.
@Healthhub23