How Many Calories To Eat To Lose Weight

Do you know how many calories to eat to lose weight?

If your goal is to lose fat, you know that calories play a key role.

It is through caloric balance that you can gain, maintain or lose weight.

No matter how much you train, if you continue in excess calories, your adventure in gymnasium it will not run in the best way.

And no, it is not because you use only theoretically healthy foods that you will lose weight.

In addition, the goal is not just to lose weight, but fat, so knowing the number of calories you need is even more important to achieve good results. results.

So, let's get started.

Basal Metabolism

First of all, you need to calculate your basal metabolism.

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What is this?

Basal metabolism is the calories your body uses only to keep running.

Even if you spend the day sleeping, your body needs calories to function.

To do this calculation, we will use the Mifflin-St Jeor equation.

How Many Calories To Eat To Lose Weight

Calculate basal metabolism

There are differences in the calculation of basal metabolism between men and women, so we will present both equations.

The formulas are as follows.


(10 x Body Weight) + (6.25 x Height) - (5 x Age) + 5 = Basal Metabolism


(10 x Body Weight) + (6.25 x Height) - (5 x Age) - 161 = Basal Metabolism


Let's call Pedro to exemplify.


Pedro measures 1,80m, weighs 85kg and is 25 years old.

He is determined to lose weight, and he knows that food is essential to achieve good results, so he decides to calculate how many calories he needs daily.

The account for Pedro is as follows.

(10 x 85) + (6.25 x 180) - (5 x 25) + 5

850 + 1125 - 125 + 5 = 1855

Therefore, Pedro's basal metabolism is approximately 1855 Kcal.

These are the calories his body would burn even if he spent the day at home watching movies.

However, this is only part of the story, as the more activity, the more calories are used.

Activity Level

Now that you know approximately how many calories your body burns at rest, it's time to add the rest.

The more active your day to day, the more calories you will burn.

Below is the table you should use to get an approximate amount of calories you need to keep your weight.

Activity Level Multiplier
Little or no 1,2
Light 1,375
Moderate 1,55
Intenso 1,725
Maximum intensity 1,9


Use the value of your basal metabolism and multiply it by the level of activity appropriate to your case.

If you spend the day doing nothing, you don't even train, your activity level is low or none.

On the other hand, if you study or have an undemanding office job, and train 3 to 4 times a week, the moderate level is probably ideal.

As for the higher levels, they are for people who not only do several intense workouts a week, but also work in a physically demanding area.


In Pedro's case, he goes to the gym four times a week, and during the day he has a typical office job.

Looking at the table, the correct calculation would be as follows:

1855 x 1,55 = 2875 Kcal

Pedro needs to eat approximately 2875 Kcal to maintain his current weight of 85 kg.

However, our goal here is not to maintain, but to lose weight.How Many Calories To Eat To Lose Weight

Calories to lose weight

You already know how many calories you need to maintain your current weight, so now it's simple.

Attention, the goal here is not just to lose weight, but to lose fat and keep as much muscle mass.

So, what should you do?

Reduce calories, but not in excess.

Let's call Pedro again to help us.

Bearing in mind that Pedro maintains his current weight when using 2875 Kcal, he will start to ingest 2675 Kcal per day to lose weight.

This is a cautious but smart approach, with a reduction of just 200 Kcal per day.

The larger the initial cut, the greater the likelihood of losing strength, muscle mass and having energy.

You choose to reduce between 200 to 300 Kcal in the first two weeks and then evaluate the results.


To be able to more accurately assess your progress, weigh yourself before reducing calories, and take some pictures.

You can also take measurements on certain parts of the body, such as the belly or legs.

Above all, don't be guided just by the scale.

After two weeks, what kind of results did you get?

Did you lose 1,5kg and see results in the mirror?

Continue what you are doing.

Didn't you lose weight and see no difference in the mirror?

Reduces another 100 or 200 kcal.

Above all, be patient and adjust gradually.

Finally, as you lose weight, you will eventually need to reduce the calories you eat, or introduce cardio training to help you.

This is because the less weight you have, the less calories your body will burn.

calories to lose weight


Losing weight is not to stop eating, but to eat intelligently.

Having an estimate of the calories you should be eating is useful, not only to lose fat efficiently but also to maintain as much muscle mass as possible.

Do not forget that these are only approximate values, as there are too many factors that can influence your caloric expenditure.

Use it as a guide to build your diet, and adjust it according to the results, this is the most important thing.

Attention, you don't need to become a food sniper, and be overly strict and precise, especially if you don't have competitive goals.

If your daily calorie value is 2500, there is no problem if you eat 2400 one day and 2600 the next day.

Finally, it is important to distribute these calories well.

If 90% of your calories are carbohydrates, the results will not be good.

You need proteins, carbohydrates and fats enough.

To find out how much protein you should eat daily see this article, but if you have doubts about what to eat to lose fat, pass through here.

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