How Many Calories To Lose Weight? 5 Things You Should Know

How Many Calories To Lose Weight? 5 Things You Should Know

Having a fitness tracker that calculates your daily calorie burned is great but you need a second variable to help you lose weight: calorie intake. If you are looking to lose weight, calorie intake is definitely something to keep in mind.

The food that gets into your body is transformed into calories (and other nutrients) each day. So, you need to make sure you are eating fewer calories than your burn daily. In this post, I will show you how to calculate your calorie intake and how you can manage what you eat to drop some pounds quickly. Let’s get right in to it!

Calorie Intake

Calorie intake is basically what you eat and drink thru a day. Everything that your body get in is transformed into energy. Calories comes from 3 major macro nutrients: Proteins, fats and carbohydrates.

Whenever you are eating a chocolate bar or drinking apple juicy, it is digested by your body and transformed into calories. If you know what is your daily calorie intake, you can verify if you are eating too much or too many calorific nutrients. With a simple calorie intake calculator we can find the answer pretty easily. See below for more details.

Calories burned

Calories are always burned, even when you are sleeping! Whenever your doing an exercise or playing a sport, you will burn calories but more than just sitting still. If you don’t have a fitness tracker, you can still estimate you calorie burned depending of the activity performed by using an online calorie burned calculator.

Below, I am showing an example using a calculator from the website.

You need to enter your age, gender, weight and height followed by the amount of time (in minutes) used for a specific activity. When you are done, scroll down and click on the ”Calculate” button. It will then show you the amount of calorie burned.

If you want to avoid using an online calculator, I will then go for a fitness wearable like a fitness tracker or smartwatch that tracks your daily calorie burned. More convenient and useful since you can wear it! Please note that both options will give you an estimate value of the calorie burned. Still, feel confident to use one or the other.

What Is A Calorie Intake Calculator?

A calorie intake calculator averages your daily calories requirements in order to maintain, lose or gain weight. This calculator base itself on your weight, height, age and gender. We call it the BMR (Basal Metabolic Rate) that is an estimate of calorie burned while resting and it is measured in kilo joules per hour per kilogram of body mass.

One important factor that also need to be taken in count is your physical activity level. The more you are exercising, the more calories you will need to maintain your weight. If you want to lose weight with the same activity level, then you need to bring fewer calories into your body. Make sense?

Found Your Calorie Intake Calculator

There is many calorie intake calculators online or as an application that you can download directly in your phone. Make sure you select one that adds your physical activity level into the solution for a better estimated calories requirements.

Below, is an example from a website using the Miffin St Jeor Formula. Note: There are different formulas that can give you approximately the same results. Make sure you try with different ones to find your best estimated calorie intake.


Example from

As you see in this example, if I want to gain weight, I will need to eat a bit more than 3000 calories/day for a week to gain one pound. Make sure to mix all three macro nutrients that gives you these calories (energy): Fat, proteins and carbohydrates.


Eat Good Food For Better Results

Each nutrient brings different functions to your body. Proteins builds muscle and other body tissues. Fat provides energy, regulates hormone production, and keeps you full. Carbohydrates also provide energy and help you sleep at night. Please note that not all persons react the same way when eating these three nutrients. A person can be more ”sensitive” to carbs and gain weight fast compare to someone else.

Fat, protein, and carbohydrates are all metabolized differently and are converted into body weight with different rates of efficiency. Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. Make sure you keep this in mind.

You can also find a multitude of applications for your phone that keep tracks of your daily intake that we call food diary. MyFitnessPal is one of the apps that I am thinking of that is available in the PlayStore (Android) and AppleStore (iOS).


Managing (daily) your calories absorbed by your body versus your calorie burned is the key to your success. And if you add any exercise/sport to your routine, this will be a game changer. Make sure you write down your weight goal that you want to accomplish.

If your goal to lose 10 pounds in the next 3 months, write down your goal for week 1 somewhere that you will always see it. Many studies have confirmed that wrote down our goals and dreams on a regular basis increase those desires at a significantly higher level than those who did not.

I hope you have enjoyed this post and hopefully it has helped you to get a better picture of how to lose (also to maintain and gain) weight by using different tools that are most of the time free for you. If you have any questions, feel free to ask or leave a comment below.

Have a good one,







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About Alvaro ''Al'' Paez

I am a passionate fitness/wearable enthusiastic person who loves to share to the world, news and reviews about what I call fitness wearables. Ive been using wearables since many years and I found they can be a useful tool to improve your health, increase your fitness level and lose weight. There's a fitness wearable for every person. Let me show you the good path! Alvaro ''Al'' Paez.

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