How to Calculate Your Daily Fat Loss Calories

The following formulas can be used as rules-of-thumb to determine how many daily calories you need in order to maintain your current weight. More importantly, these calculations will give you an idea of the maximum daily calories allowed to reach your ideal weight goals.

   You first multiply your current weight in pounds by 10, to find the number of Base Calories. Then multiply your current weight by 2 (not active), 5 (moderately active), or 7 (very active), depending on your level of activity, to determine the number of Activity Calories required. When you add your Base Calories and Activity Calories, the total will tell you roughly how many calories you need to consume on an average day to maintain your current weight. Around 50-years-old, sarcopenia (age-related muscle loss) accelerates and we begin to lose lean muscle mass and experience a decrease in metabolism. To accommodate for this loss, you should subtract 10% of your total if you are over the age of 50. The final adjusted total is your baseline, or the number of calories you need to maintain your current weight. In order to trim down, you’ll of course need to consume fewer calories.

Calorie Calculation for Men

Multiply current weight in pounds _______ X 10 = Base Calories ________

Multiply current weight in pounds _______

If not active: X 2

If moderately active: X 5

If very active: X 7 = Activity Calories ________

Add Base + Activity Calories = Total Calories to Maintain Weight ________

If you are older than 50 years, subtract 10% of that total. (−10%) ________

Total Adjusted Calories ________

**Note: This non-scientific calculation is an approximation and may not accurately yield an exact recommended daily caloric intake due to your specific metabolism, lean muscle content, and intensity of regular activity and exercise.

**Important Note: Most women have 20-40% less lean muscle mass than men and therefore should use the following calculation:

Calorie Calculation for Women

Multiply current weight in pounds _______ X 10 = Base Calories ________

Multiply current weight in pounds _______

If not active: X 1

If moderately active: X 3

If very active: X 5 = Activity Calories ________

Add Base + Activity Calories = Total Calories to Maintain Weight ________

If you are older than 50 years, subtract 10% of that total. (−10%) ________

Total Adjusted Calories ________

**Note: This non-scientific calculation is an approximation and may not accurately yield an exact recommended daily caloric intake due to your specific metabolism, lean muscle content, and intensity of regular activity and exercise.

Here is the math behind my 50 lb fat loss in just four months with a starting weight of 220 chubby-in-denial lbs.

220 lbs x 10 = 2,200 Base Calories

220 lbs x 5(moderate activity) = 1,100 Activity Calories

Total Calories to Maintain Weight = 3,300 Calories

Age Adjustment Calories= 0 Calories

Total Adjusted Calories = 3,300 Calories

   

There you have it! I needed to consume 3,300 calories per day if I wanted to remain a fat boy-slim tipping the scales at 220 lbs (shaking my head at just the thought). You now know the key to fat loss is to burn more calories than you consume, or simply consume fewer calories each day if you have yet to get your mind around the importance of activity and exercise in your life.

This is an example of what I consumed on a daily basis.

6:00 am: Pear or apple before my a.m. workout to break the 8 hour fast during sleep =100 calories

9 am Breakfast: Oatmeal or smoothie for breakfast after my am workout. Oatmeal=140 calories and/or whey protein smoothie = 250 calories

11 am Snack: Another piece of fruit = 100 calories

1 pm Lunch: Subway sub or another 500 calorie lunch

3 pm Snack: Nuts, carrots, or fruit = 150 calories

6 pm Dinner: 600 calories including salad and/or veggies

Daily Beverages: 100 oz of water, hot green tea, rosehips & hibiscus tea, and 0 calorie flavored energy water for lunch and dinner.

Total Daily Caloric Intake = ~1,600 calories

Therefore, 3,300-1,600 = 1,700 daily caloric deficit

   Since it takes 3,500 calories to burn 1 lb of fat, my 1,700 daily caloric deficit meant that I would burn 1 lb of fat every 2 days (1,700x2=3,400). Although there were indeed several periods of fat loss stalls and plateaus, the math is pretty solid. But of course, the more fat I began to lose, the narrower my deficit became, and the longer it took to lose even more fat. This is inevitable when it comes to fat loss, and often our body begins to simply resist losing any additional fat because it is more comfortable at a homeostatic state.

For Example @ 180 lbs:

180 lbs x 10 = 1,800 Base Calories

180 lbs x 7(very active) = 1,260 Activity Calories

Total Calories to Maintain Weight = 3,060 Calories

Age Adjustment Calories= 0 Calories

Total Adjusted Calories = 3,060 Calories

   Even though I had increased my activity level from “5” to “7” my body still required 240 fewer calories each day to maintain a svelte new 180 lb body weight. 3,000 daily calories is still a considerable amount to consume, and because I had grown accustomed to consuming around 1,600 calories per day, that meant my new daily calorie deficit was now (3,060 – 1,600 = 1,460). Since it takes 3,500 calories to burn 1 lb of fat, my 1,460 daily caloric deficit @ 180lbs now meant that I would burn 1 lb of fat every 2.5 days ( 1,460x2.5 = 3,650).

   I’m sure that smoke is now pouring out of your ears, and I promise that is as much math as you’ll see in the remainder of this guide. Once you truly understand the mathematics behind your fat loss, it may help alleviate some frustrations when you hit those inevitable fat loss stalls and plateaus. It is also important to note that losing 0.5 – 2 lbs a week is considered a healthy fat loss and it’s best to average it over a few months as opposed to each week. As a word of caution, you should see significant fat loss results in the first month on your new journey, but please do not become frustrated when the scale refuses to budge despite your best efforts. Simply take solace in the weekly averages over the total period of time and remember that it took a lifetime to get in the hole, so it’s certainly understandable if it takes a few months or even a few years to climb out and enjoy the view that a healthy new perspective brings.

About the Author of "Body, Mind & Spirit: The Awakening": James Hackley is an author, inspirational speaker, and a philanthropist who earned a B.S. degree in Physics from Longwood College and an M.S. degree in Engineering from the University of Virginia.  He's the founder of Omega Consulting Enterprises, chaplain of a local chapter of Omega Psi Phi fraternity, and faithfully attends Holy & Whole Life Changing Ministries International in Lansdowne, Va. His latest book, Body, Mind & Spirit: The Awakening can be purchased by visiting him at www.jameshackley.com , www.Amazon.com, and http://www.barnesandnoble.com.