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HOW MANY CALORIES SHOULD I EATÂ
TO LOSE WEIGHT?
Find the right calorie target for fat loss without extreme diets or guesswork
QUICK ANSWER
To lose weight, you need to eat in a calorie deficit.
A moderate deficit of 300-500 kcal per day is a
sustainable starting point for most people.
To lose weight, you need to eat in a calorie deficit.
A moderate deficit of 300-500 calories per day is a sustainable starting point for most people
THE CALORIE DEFICIT
Fat loss happens when you consistently eat less calories than your body needs
WHAT ACTUALLY MATTERS?
YOUR STARTING TARGET
Start with a moderate deficit based on your maintenance calories
CONSISTENCY BEATS PERFECTION
Small, consistent habits over time create real, lasting results
A SIMPLE WAY TO SET YOUR TARGET
1
ESTIMATE YOUR MAINTENANCE
Use our calculator to find your maintenance calories
2
CHOOSE YOUR DEFICIT
Pick a moderate deficit of 300-500 calories per day
3
SET YOUR DAILY TARGET
Subtract your deficit from your maintenance calories
4
TRACK & ADJUST
Review progress weekly and adjust if needed
COMMON MISTAKES
Going too low with your caloriesÂ
Ignoring protein and nutriant-dense foods
Not tracking or being inconsistent
Expecting big results too soon
Making extreme changes to your diet too quickly
Weekends or social events reversing progress
EXAMPLE STARTING POINT
Estimated maintenance                         2,400 calories
Moderate deficit                                  - 400 calories
Starting fat loss target                           2,000 calories
NOT SURE WHERE TO FOCUS?
Take the Quiz. Answer these 6 questions to find your top fat loss focus areas and what to work on firstÂ
WANT THE FULL ROADMAP?
Our eBook gives you the complete framework with 200 pick 'n' mix tools & strategies to choose from to make fat loss simple and sustainableÂ
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