Fat Loss – How many calories?
The big question – How many calories can I eat a day and lose fat? Let’s keep it simple.
Everyone is different, there is no “one size fits all” answer. But there are ways to work it out roughly and then all you need to do is be consistent and track your results.
Most calorie calculators online will hugely overestimate how many calories you need.
As a rule of thumb try this:
12 x Bodyweight in lbs.
Example: I weigh 158lbs so for me this would be 12 x 158 which gives me 1896 calories per day.
Healthy/sustainable weight loss should be around 0.5-1lb per week (less if you don’t have much to lose) If you lose less than 0.5lbs in a week try reducing by 50 calories. If you lose more than approx 1.5/2lb a week add around 25-50 calories.
The goal is to be able to eat as many calories as possible and still lose body fat. If we cut our calories too low and crash diet, we will be hungry and tired and our metabolism will slow down – making it even harder to lose weight.
Give this a try and adjust as you go for the best results.
It’s simple but effective
1000 Calorie BootCamp – Fitness and Fatloss made simple
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Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.