How to Calculate Daily Calorie Intake for Faster Weight Loss

Learn how to count calories to lose weight faster!


How to Calculate Calories to Lose Weight?

First, we'll find how many calories our bodies burn at rest. BMR or Basal Metabolic Rate is the amount of calories you'd burn if you didn't move at all in a day. As you get older, your BMR decreases making it harder and harder to lose weight. If your BMR decreases and you're still eating a lot of food then you'll gain weight. And if you think eating less and less everyday will help you lose fat then think otherwise.

top 15 foods that boost metabolism picture

Starving yourself actually decreases your BMR so you might stay the same weight or even gain some weight instead. (Take this with a grain of salt though. We're trying to find published research articles about starvation and BMR to see if it truly causes weight gain.)

Anyway, by being more active through exercise, you can increase your BMR causing your body to burn energy easier.

How to Calculate BMR?

Let's figure out our BMR. You'll need to know your:

  • Height
  • Weight
  • Age
  • Gender

You can use the formula to calculate your BMR, instead, we'll keep things simple by using a calculator that can get us a faster result.

Here are the formulas to calculate BMR by hand if you're curious:

Women:
BMR = 655 + (4.35 x Weight in Pounds) + (4.7 x Height in Inches) - (4.7 x Age in Years)

Men:
BMR = 66 + (6.23 x Weight in Pounds) + (12.7 x Height in Inches) - (6.8 x Age in Years)



We’ll run through this exercise with you just so you have a reference. Here are the stats:

Height: 5’ 11”


Weight: 195


Age: 23


Gender: M


BMR: 2026.15 or 2026 Calories
(Round to the nearest whole number)

Let's Find Our TDEE!

TDEE is your total daily energy expenditure or how many calories you burn in a day depending on how active you are. TDEE is basically how much you need to eat per day WITHOUT dieting or any extra exercise such as going to the gym, jogging, playing sports, etc. to stay the same weight. To burn fat, you need to eat less than your TDEE, but in order to gain muscle or weight you'll have to eat over your TDEE.

Finding Activity Level - How active are you?

  • Non-Active: 1.2
    • Not very active during the day/sedentary or desk job.

  • Light: 1.3 - 1.4
    • Lightly active/moving around at work a bit.
    • Going for a jog once or twice a week.

  • Moderate: 1.5 - 1.6
    • Workout a few times a week.

  • Active: 1.7
    • Working out consistently 5-6x a week.

  • Highly Active: 1.9
    • Active at work and working out a lot during the week.


You take your BMR and multiply it by your Activity Factor in order to find TDEE. You know your body better than anyone and you know how active you are during the day. If you’re uncertain then I recommend choosing one and then lowering the number by 0.1. If you’re Non-Active then just use 1.2 as your Activity Factor.

Ex: BMR: 2026.15

This person is Non-Active so our value is 1.2.



Now let’s multiply our BMR with our Activity Factor:

TDEE = 2026 x 1.2 = 2431.2

TDEE = 2431
(Round to the nearest whole number)


Now let's finish counting our Macronutrients!

Finish Counting Macronutrients

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