The Skinny On How To Lose Weight

Find out how many calories you need to hit your goals!

Author

MuscleWiki SEZC
March 21, 2024

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First, Figure Out How Many Calories You Need to Eat

There’s a concept called energy balance.

Energy balance refers to the amount of energy (calories) you consume (through eating) versus expending (through daily activity).

Here’s an illustration that’ll explain it,

You want to lose body fat, so you have to figure out how many calories you need to consume that will put you in an energy deficit (consuming fewer calories than your body expends).

This can get SUPER complicated. When I calculate calories for training clients, I use an eight-step formula to calculate their calories based on:

  • Body weight

  • Body fat percentage

  • Basal Metabolic Rate

  • Resting Energy Expenditure

  • Daily Activity

  • Thermic Effect of Food (diet quality)

  • Weight gain/loss rate

I’m gonna go out on a limb and guess you don’t want to have to do algebra to figure out how many calories you need to eat.

Luckily for you, there are some good calculators that can do all the math for you.

Here’s the one I suggest → Calorie calculator

Actually Counting Calories.

Here’s the 4 step process for counting calories:

  1. Buy yourself a food scale. (On each nutrition facts label, you’ll see calories and serving size near the top. The amount of calories listed is based on the serving size, which is why you need the scale).

  2. Every time you’re about to eat, look at the nutrition facts on the package of the food. (If there are no nutrition facts just google them).

  3. Weigh out a serving size (or multiple serving sizes) based on the nutrition label, and write down the amount of calories. If you consume more than one serving, multiply the amount of calories by the serving size you’re consuming. For example, if you eat 1.5 servings, multiply the amount of calories by 1.5.

  4. Do this for each food throughout the day. As you go, add up the amount of calories, but make sure you don’t go over the amount you got from the calculator.

Tired of Your Weight Holding You Back?

Our board-certified doctors provide a customized program with medication, nutrition plans, and lifestyle coaching to help you finally achieve your weight loss goals. Convenient online visits and medication delivery to your home. Ongoing support every step of the way. 

Don't struggle with weight loss anymore. Get medical help from WeightCare.