How to Set Up a Fat Loss Diet Part 2: Calorie

This is Part 2 of the ‘How to Set Up a Fat Loss Diet’ guide. Part 2 will mainly cover on the calculations of daily calorie intake for fat loss.

When it comes to fat loss, the single most important thing we should remember is calorie in and calorie out. ‘Calorie In’ refers to the calories that we consume through foods, while ‘Calorie Out’ refers to the calories that we burn through bodily functions and physical activity. So, what’s their relationship?

Calorie In MORE than Calorie Out = Calorie Surplus = Weight Gain

Calorie In LESS than Calorie Out = Calorie Deficit = Weight Loss

Now, we can see their connections. In other words, if you want to achieve fat loss/weight loss, you’d need to consume less calories than your body burns. This is also known as ‘calorie deficit’.

Alright, we now understand the fact that we need to create a calorie deficit in order to achieve fat loss. It’s time to put the knowledge into use!

Step 1 Calculating Daily Maintenance Calorie Intake

Firstly, we need to calculate our daily maintenance calorie intake (total calorie intake to maintain current body weight). There are many ways to do it but I’ll share a common way that works well with most people.

1. Multiply your current body weight (kg) x 2.2 to convert them into pounds (lbs)

2. Multiply your number in (1) with ONE of the following numbers, 14-16.

Not Active = 14

Lightly Active = 14.5

Active = 15

Very Active = 15.5

Extremely Active = 16

(Consider both your exercise schedule as well as lifestyle e.g. occupation)

Step 2 Calculating Daily Calorie Intake for Fat Loss

The number you’ve calculated in Step 1 is your estimated daily maintenance calorie intake. Now, we’re going to create a calorie deficit from it to achieve fat loss. The general recommendation for calorie deficit is 300 to 500 calories. Any more or less is not very optimal.

Daily Maintenance Calorie Intake (Step 1) – Calorie Deficit (300 to 500) = Daily Calorie Intake for Fat Loss

And there you have it; you’ve just calculated your daily calorie intake for fat loss!

Just in case, you got a little confused so I’ve included an example as well.

Example:

Mr. A, weighing at 70kg currently. He is active in terms of activity levels.

Step 1: Calculating Daily Maintenance Calorie Intake

1. 70kg x 2.2 = 154lbs (pounds)

2. 154 x 15 = 2310

Thus, the number 2310 is Mr. A’s daily maintenance calorie intake.

Step 2: Calculating Daily Calorie Intake for Fat Loss

2310 – 500(calorie deficit) = 1810

Finally, Mr.A’s daily calorie intake for fat loss is 1810. He will then consume 1810 calories daily in order to achieve fat loss or weight loss.

Bottom Line

We’ve covered the entire guide to calculate how many calories we need to consume in order to achieve fat loss. Next, we will look at macronutrients breakdown (protein, carbohydrates and fats) in Part 3.

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