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How Many Calories Do I Need To Loose Weight?


To answer the question ‘how many calories do I need to loose weight’, you first of all would want to work out how many calories you need a day just to get by.

This figure is important because it is the basis on which you will work out how much calories you need to cut back.


You will need a calculator to arrive at this figure. The formula is different for men and women but the basic premise is the same. The figure you get represents your Basal Metabolic Rate and your daily caloric needs.

I have explained how to arrive at the BMR figure on this page. To avoid repetition, go check it out and come back for the final analysis on “how many calories do I need to loose weight”.


Once you’ve calculated this and you have your final daily caloric requirement figure, you can then work on how much calories you need to cut down in order to lose weight.





Here is the principle:

Burn 3,500 Calories more than you consume, you lose 1 pound of fat. Put in another way, a total caloric deficit of 3,500 calories results in a 1 pound weight loss.

In essence you need to burn 100 calories a day more than you consume to lose one pound of weight in 35 days because one pound of fat is made up of 3,500 Calories i.e 100 X 35 = 3,500


You do not have to wait for 35 days to lose 1 pound of body fat though. You can do this as quickly and as slowly as you desire. Your choice!

For instance, if you burn 500 calories more than you consume a day through exercise or consume 500 Calories less than your daily caloric requirement, you will lose 1 pound of weight a week i.e 500 X 7 = 3,500


On the other hand, you may want to spread that 3,500 calorie loss over 2 weeks which means you need to have a caloric deficit of 250 calories a day. 250 X 14 will still give you a total deficit of 3,500 resulting in 1 pound of body fat loss.


To bring the point home, if say, your daily caloric requirement is 2700 calories, if you cut back on 500 calories a day, then you consume 2200 calories daily (2700 – 500). Over a 7-day period, your total caloric deficit will result in a 1 pound body fat loss….and you can continue with that pattern until you reach your weight loss goal.


Having said that, you may need to do the BMR calculation every now and again because your weight value will change as time goes on, so you have to keep adjusting this accordingly.

In summary, you need to know:

  • Your daily caloric requirements first
  • How much weight you want to lose
  • How fast you want to lose the weight

…and stop thinking about it, just do it. Remember if you don’t take action, it won’t happen. Your health matters.




Learn more about how to burn calories fast


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