How many calories to eat to lose weight

How many calories to eat to lose weight

fat man

Look guys and girls for me because I am long time into this I dont count calories anymore couse I think the more important think then calories is what we eat and when we eat it.But I completly understand if you are new to this and want to know how much calories should you take to start loosing weight.

How much weight I will loose?

Also I would like to tell you doesnt exist uniqe rule that will determinate how much weight you will loose
couse everyone is different and also it depends on factors like current level of fitness,type of exercise you do,current weight
and body fat percentage,metabolism,gender,height,how old are you and many more factors.

Some general rule is that you should not lose more then 1.5 kg ( 3 pounds ) per week if you weight less than 100kg( 220 pounds ),or
1.5 to 3 kg(3 to 6 pounds) peer week if you weight more then 100 kg ( 220 pounds ) but not more then 130 kg(286 pounds),and up to 4kg ( 9 pounds ) if you weight more then 130 kg.Anything more then this is not healthy for our organism and will do more harm then good.

So how to start loosing weight?

First you need to determinate how much calories you burn everyday.And some general formula for that is this :

Your body weight x 14 = Total calories your burn during day

(This formula is assuming that you are not very active person,you exercise 3 to 5 times a week and have about 20 to 30% body fat.If this doesnt fit your calculation,dont worry just take this forumula for something to start with).

Now formula for loose weight

Calories you take – calories you spend = calorie deficit = weight loss

I think it is best this calorie deficit to be around 15 to 30% less then total calories your burn.Lets take example of 175 pounds ( around 80 kilograms ) guy.So he is burning 2450 calories (190 x 14).If we
aplly let say 30% deficit ( which is 735 calorie ) we will get results of total 1715 calories(2450 – 735).

3 500 calories has one pound of fat.So if we do the math ( 7 days x 735 calories = 5145 calories ) so this means that this guy will lose more then 1 pound during this week (if his weight is balanced with proteins,carbs and fat he will mostly loose fat and very small amount or none of lean muscle mass).

So what happens when I stop loosing weight,should I lower calories again and for how much?

The general rule accepted by health organizations is that woman should not consume less then 1200 calories and man should not consume less then 1800 calories.So when you get leaner the calories deficit that I recommend should be from 10 to 20%.

I recommend also if you track your progress

You will track it by weighting in every let say monday ( everytime in the same time ) and in same condition (
on empty or full stomach).

I am doing this but I still dont loose weight like I imagine that I will lose?

Look we all think that process of loosing weight is easy but in reality it is a little bit complex.It is not about just calories it is also from which sources that calories come and stuff like that.Dont understand me wrong with excercise,good diet and calorie deficit you could make great results but sometimes you will get stuck and think that this simply doesnt work but the key like for sucess like everything in life is persistance.So that is something I cant teach you.

How many calories to eat to lose weight
3.3 (66.67%) 3 votes
  • Farra Piersol

    I’ve been overweight for 10 years and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 23 pounds in one month without much exercise and it’s been a life changer. I’m a little embarrased to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. Just shoot me an email at and I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day

  • John Tod

    Calorie diets are so “old school” and a big FAIL! When you count calories you are also counting the fat content in the food. You NEED fat in your diet for a healthy body and mind. Our brains are made of mostly fat. I have read studies linking low fat diets and Alzheimers.

    The BEST way to lose weight is a low (or better yet no sugar) and low carb diet. These two components are what our livers use to create glucose for cellular energy. Whatever glucose the body cells don’t need gets stored as fat. Fat cells are the bodies “battery” to use to create ketones when food sources are scarce. We inherited this from our distant ancestors and this process kept them alive between forages and game kills.

    So FORGET the low calorie diet fiasco. When you do that you are literally slowly starving the weight off. The body goes into energy saving mode, the metabolism slows down and you feel weak and tired all the time as the body tries to conserve energy.

    See my web page at for more information. The ketogenic diet is for cancer curing by eating a no sugar, low carb, moderate protein and high fat diet. This causes the liver to produce ketones instead of glucose from ingested fat. Cancer cells CANNOT make the metabolic switch from glucose to ketones so they starve and die. I have a separate page on using the diet for weight loss. Simply put, you don’t ingest any of the “good fats” suggested and allow your liver to use your stored fat to create ketones. Because this is a restricted diet (you can eat all you want from the suggested foods) there are vitamins and minerals strongly suggested for optimum health while on the diet.

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