How Many Calories Should You Eat To Lose Weight ?


In order to lose weight you have to be disciplined and dedicated towards your goal. Many times people will spend hours on the treadmill, perform a countless number of exercises, leave the gym sweating, huffing and puffing but still not lose weight! Why is this? Well, no matter how hard we workout in the gym, our efforts are futile if we don’t pair our exercise regime with a sound nutritional plan.

© Syda Productions -
© Syda Productions –

What You Shouldn’t Do

I’m not saying that you should starve yourself, or go on one of those fad diets as none of these will actually bring you results in the long term. Sure you might lose weight initially but you will most likely quit in a short amount of time because those diets are too intense to just jump into, and you’ll put all the weight back on again because you haven’t learn about the proper eating methods you need to adapt to in order to lose weight.


What You Should Do

So what should you do instead? Well instead of starving yourself or following a fad diet, you should follow a method that has proven results, one that many fitness enthusiasts have used over the years. This simple method is calculating calories. You don’t need to follow any fancy diets or take expensive supplements, all you have to do is figure out how many calories your body expends each day and simply eat below this amount.


Introducing the Basal Metabolic Rate

This may sound confusing to some of you who haven’t came across this concept before. In short, everyone has a BMR (Basal Metabolic Rate) – an amount of calories needed to maintain current bodyweight if there was absolutely no activity i.e. if the person was comatose – if we take note of this BMR and factor in our activity multiplier – how many extra calories we need because of activity i.e. walking, breathing, running – we will end up with a number which is our maintenance allowance (the amount of calories we need to consume in order to stay the same weight).


A Simple Way to Measure Allowance

You can calculate your maintenance allowance by using an equation and factoring in your activity multiplier. Even though this may be more accurate, I’m sure that it might just be too much math for some. However, there is a much simpler way to do this, you can follow a standard calorie per unit of weight table, which will be listed below:


26 to 30 kcals per kg of bodyweight per day – this is for average individuals who do little physical activity i.e. have a desk job and don’t exercise much.

31 to 37 kcals per kg of bodyweight per day – this if for individuals who get a moderate amount of activity, maybe go for a run after work or go to the gym a couple times a week.

38 to 40 kcals per kg of bodyweight per day – this is for those who may have an active job (e.g. manual labor) and go to the gym approximately three times per week.

41 to 50 kcals per kg of bodyweight per day – this is for those who have an active job and a heavy training schedule.

50 + kcals per kg of bodyweight per day – this is for those who are involved in extreme training, such as athletes.



In conclusion, you don’t have to follow a fad diet or starve yourself to get results losing weight. You can simply calculate your maintenance allowance of calories and eat below this number. For the best results you should aim for approximately 10% below, this will ensure that your results are speedy and you get the most out of your efforts but will also keep your weight loss to a healthy level and will keep you from experiencing any harsh side effects which could be present alongside one of the fad diets which emphasize fast weight loss in a very short period of time.

If you have tried the above methods for at least 3 months (results don’t come overnight!) and haven’t seen any progress then you might want to count your calories more closely. If however, you’re certain that you have been eating below your maintenance allowance then it would be wise to get advice from your doctor or a medical specialist


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