Do You Know How Many Calories To Eat To Lose Weight?

If your goal is to lose fat, you know that calories are critical. 

With the calorie balance, you can gain weight, persevere or lose weight. 

No matter how much you exercise, your fitness adventure will not go smoothly if you consume too many calories. 

And no, you will not lose weight because you are only using theoretically healthy foods. 

In addition, the goal is not only to lose weight but also to lose fat. Therefore, knowing how many calories you need to get good results is even more critical. Results. 

Basal metabolic rate 

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

What is it? 

The primary metabolism is the calories your body uses to keep going.

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

We use the Mifflin-St-Jeor equation for this calculation. 

Calculate the basic metabolism 

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

The formulas are as follows.

  •  man 

(10 x body weight) + (6.25 x height) – (5 x age) + 5 = basic metabolism 

  • women 

(10 x body weight) + (6.25 x height) – (5 x age) – 161 = basic metabolism


Let’s call Pedro to illustrate this. 


Pedro measures 1.80 m, weighs 85 kg, and is 25 years old. 

Determined to lose weight, he knows that food is essential to get great results. So he decides to calculate how many calories he needs every day.

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 primary metabolism is around 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 because the more activity, the more calories are expended. 

Activity level 

Now that you have a rough idea of ​​how many calories your body is burning at rest, it’s time to add the rest. 

The more active your everyday life, the more calories you burn. 

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

Activity level multiplier 

  • Little or nothing 1.2 
  • Light 1,375 
  • Moderately 1.55 
  • A hefty 1,725 
  • Maximum intensity 1.9 

Take the value of your primary metabolism and multiply it by the activity level appropriate for your case. 

If you spend the day doing nothing, not even exercising, your activity level is low or not at all. 

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

The higher levels are intended for people who complete several intensive training units per week and work in a physically demanding area. 


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

In the table, the correct calculation would be as follows: 

1855 x 1.55 = 2875 kcal 

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

However, our goal here is not to hold it back but to take it off. 

Calories for weight loss 

You already know how many calories you need to maintain your current weight. It is effortless now. 

Warning: The goal here is not just to lose weight but also to lose fat and get maximum muscle mass. 

So what should you do? 

Reduce calories, but not in excess. 

Let’s call Pedro again to help us. 

If you consider that Pedro is maintaining his current weight with 2875 Kcal, he is consuming 2675 Kcal per day to lose weight. 

This is a cautious but intelligent approach that only saves 200 kcal per day.

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

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


To get a better idea of ​​your progress, weigh yourself before cutting calories and snap some photos. 

You can also measure specific parts of the body, such as the abdomen or legs. 

Above all, don’t just let the scales guide you. 

What results did you get after two weeks?

Have you lost 1.5 kg and seen the results in the mirror? 

Keep doing what you do. 

Didn’t you lose weight and didn’t see a difference in the mirror? 

Reduce another 100 or 200 kcal. 

Most of all, be patient and gradually adjust. 

Finally, if you lose weight, eventually, you will need to cut down on the calories you eat or introduce cardio exercise to help you out. 

This is because the less weight you have, the fewer calories your body burns. 



Losing weight does not mean stopping eating but instead eating intelligently. An estimate of the calories you should be eating helps lose fat efficiently and maintain as much muscle mass as possible. 

Remember that these are only approximate, as too many factors can affect your calorie consumption. 

Use it as a guide to build your diet and adjust based on results. This is the most important thing. 

Warning, you don’t have to become a sniper and be too strict and precise, especially if you don’t have competitive goals. 

If your daily calorie count is 2500, eating 2400 one day and 2600 the next is not a problem. 

Finally, it is essential to distribute these calories well. 

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

You need enough proteins, carbohydrates, and fats. 

To know how much protein you should be eating daily, see this article, but if you doubt what you should be eating to lose fat, go over here.