Lose Weight – How to Calculate Your Calorie Intake

When someone would say lose weight, you think how to lose weight without losing muscle. Here are some basic equations for how many calories you need so you can lose weight:

Burn calories – calories deficiency = Amount of calories input

Seems simple right? To solve the equation you must determine how many calories you burn and how much is the calorie deficit:

Lose weight - Calculate Calories

Lose weight – Calculate Calories

Step 1 – determine how much calories you burn per day

This can be difficult. But here’s an equation which will determine how many calories you burn per day

Bodyweight x 14 = Total calories burned per day

The above equation applies to the assumption that (1) you have a job that requires frequent sitting, (2) your workout three to five times a week and (3) Your body fat is about 20% – 25%. Do not worry too much if your calculations are not perfect, move to the next step.

Step 2 – fixing the deficit of calories in a day

Many people would opt what is the deficit and would have said 500 or 1000 calories … but do not do it because you can bring yourself to starvation. Instead choose an average 15% – 35% less calories than you burn.

For example, take a male who weighs (190 pounds) 86, 18 kg, and wants aggressive deficit of calories so he can lose weight. He would have a total daily combustion from 2660 (190 x 14) and add a 30% deficit of calories, which would be 800 calories (30% x 2,660). Its total daily intake of calories will be 1860 calories a day.

Now, if you multiply the deficit to 7, you get a total deficit of calories weekly. Because (1 pound) 0,45 kg – 453, 5 gr fats have 3500 calories, you can calculate how many kilograms (pounds) fat you can lose a week (usually 1-2 pounds, 0,45 to 0,90 kg), based your weekly calorie deficit.


Most health organizations recommend men not to eat under 1600 calories a day while women should not eat under 1200 calories a day, but keep in mind that this is an average approach. Precise method is to never eat fewer calories than your BMR (basal metabolic rate), which indicates how many calories you spend at rest. Your BMR is in average 65% of total calorie combustion.

To calculate your BMR you can use the following equation, according to the method of Harris Benedict:

Men BMR = 66 + (6.23 x body weight (ponds)) + (12,7 x body height (inches)) – (6,8 x years)

Women BMR = 655 + (4.35 x body weight (ponds)) + (4,7 x body height (inches)) – (4,7 x years)

So how big deficit would you like to create? For weaker people average deficit would be between 15 and 20% while people with more weight, 35% deficit would be good.

Step 3 – Track Your Progress

To confirm that you properly burn the calories that you consume, you should find a way to track progress. One of the better options for monitoring is to measure your weight every Monday. The measurement of weight is an indicator of the loss of fat from the body. If you eat a lot of protein, carbohydrates and exercise regularly, chances are to lose weight and still keep valuable muscles.

Losing fat is much more complex than simply “calories in, calories out” and determining the amount of calories. For optimum fat loss should also want to consider the quality of the calories convenient time when to take and the breakdown of calories (protein, carbohydrates and fats). Lastly, positive hormonal and metabolic changes from exercise can accelerate the loss of fat.

Stay Healthy – Healthyss Team!