Calorie Crunching

“How many calories should I be eating to lose weight?”

This is a question I’m asked often.

For weight loss, it’s important you’re in a calorie deficit, where you’re eating less (slightly) than your body burns. For most people asking themselves this question, they’ll likely need to eat less than they currently are.

If your weight has been stable for a few weeks, it’s safe to assume you’re eating at maintenance level. So now to break through that plateau, it’s time to reduce your food intake slightly.

Step 1

Record everything you eat and drink, using a tracking app like my fitness pal, or similar.

Step 2

Add up the total number of calories you’ve eaten over the week, then divide by 7 to get a rough daily average of your calorie intake.

Step 3

Based on your answer from step 2, create a slight calorie deficit by eating 5% less each day. 

Monitor your body and weight (if you use scales) over 7-14 days. If after the first 7 days your weight didn’t shift, decrease the number by another 5% for the following 7 days.

This is a simple method amongst a load of other methods. It works well for those who love numbers and using apps. But perhaps not so great for those who aren’t very techy.

With weight loss, being in a deficit is priority #1!

Besides this methods, there are loads of other ways to create a deficit and achieve weight loss.

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