How Many Calories Should I Eat To Lose Weight (Quick Formula)

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In this quick article, we answer the question “How Many Calories Should I Eat To Lose Weight?” 

A ton of people, when starting a diet, drastically reduce calories unnecessarily. 

It’s a common approach because no one wants slow results. 

They rather “get serious” and eat 1000 calories a day and starve themselves.

This is the WRONG approach to calculating your calories for weight loss.

In this quick article, I’m going to show you a formula so you can answer “How many calories should I eat to lose weight?

Would you rather watch the video to this article? Click the play button below!

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Summer Shredding – Calories – Part 1

In honor of Christian Guzman’s Summer Shredding series, I decided to make a “series” of articles and videos to help you get started for the summer.

I too have already started my cutting phase and this series should set you on the right path to start yours.

Physique before and after my 5-month bulk. Gained 7 lbs and ended at 205 lbs.

Think of this article as part 1. 

In part 2, we go over your macros for cutting.

Part 1 is all about calories so let’s get to it.

Step 1: Find Your Maintenance Calories 

For this article, we’re going to use my numbers as an example.

Your Maintenance Calories (MC) are the amount of calories needed per day to maintain the weight you’re currently at.  

If I wanted to keep my starting weight of 205 lbs, I would eat my Maintenance calorie number.

To calculate your MC, multiply your Body Weight (BW) in lbs. by 14, 15, or 16.

Why You Should Choose 14

Choose 14 if you lead a sedentary lifestyle.

  • If you sit at work all day
  • If you lay down and watch TV all day
  • If the only sort of activity you get throughout the day is going to the gym

Choose 14…

I fall in this category at the time of writing this article cause I work from my computer most of the day.

For my weight of 205 lbs, I would do the following:

My Body Weight x 14 = 205 lbs x 14 = 2870 Maintenance Calories

If I wanted to stay 205 lbs, I would aim to eat 2870 calories per day.

Why You Should Choose 15

Choose 15 if you lead a lightly active lifestyle.

  • If you stand a majority of the day
  • If you walk around and get outside more often than not
  • If you get more activity throughout the day other than the gym

Choose 15…

This category is the most common. The majority of you reading this will be choosing 15.

Why You Should Choose 16

Choose 16 if you lead a very active lifestyle.

  • If you stand or move a majority of the day
  • If you are physically active most of the day (think construction worker)
  • If you are active the majority of the day

Choose 16…

Don’t Get Too Caught Up On These Numbers

Just pick a number and go.

These are estimates and you can always adjust them. 

Some of you will overestimate your activity levels whereas some of you will underestimate your activity levels.

Again, pick a number and move on to step #2.

Step 2: Find Your Calorie Deficit

Once you have found your maintenance calories, all that is left to do is subtract 25% from it.

The Formula

Calorie Deficit = Maintenance Calories – 25%

Why 25%?

A 25% calorie deficit promotes a fast, but not reckless, weight loss journey. 

A 25% calorie deficit usually results in 1-2 pounds of weight loss per week.

We don’t want to go below 25% because initially.

Start off here and once you hit a plateau in your weight loss, then you can reduce your calories a bit.

I go over how to track your weight loss progress in this article here.

What My Calorie Deficit Looks Like:

Maintenance Calories – 25% = Calorie For Weight Loss 

2870 – 25% =  2150 Calories For Weight Loss

For the start of my cutting phase, I will begin eating 2150 calories per day to promote 1-2 lbs of weight loss per week.

Step 3: Start Tracking Your Daily Caloric Intake

Now what you want to do is input your own calories into an app like MyFitnessPal and begin tracking.

Start weighing out your foods with a food scale and make sure to stay under your caloric deficit.

This will ensure that your body loses weight.

Remember, losing weight is a numbers game!

Not sure how to go about weighing foods with MyFitnessPal?

Not sure how to track macros?

If you answered NO, my IIFYM Nutrition Book should be of interest to you.

My book teaches you everything you need to know about how to track calories and macros with MyFitnessPal:

BOOK: “How to Track Calories and Macros With MyFitnessPal”

This book goes over everything you need to know about nutrition for dropping body fat and tracking your macros.

​If you want to lose weight, get lean, and build the body you’ve always dreamed of without giving up carbs, fats, or any other foods that you like… then you want to read this book.

“Best Book on Weight Loss!”

This Book gets straight to the point with no fabrication or unreal diets/workouts. It’s simple and easy to follow. Anyone that goes through this course can change their bodies…. if they really want to.

– Erik Kennedy

Step 4: Calculate Your Macros

Part 2 of This Summer Shredding Series

Your next step to get shredded for summer is to calculate your macros.

Everything you learned in this article will carry over to “Part 2” of this series.

Head over to Part 2 now by clicking here or on the image below.

Click the image above to read part 2.

If you have any questions about the formulas in this article, leave a comment down below!

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