How Many Calories Should I Eat In A Day To Lose Weight?

Ah yes, the question I didn’t ask myself until 2020 when I went against the grain of everything I believed for years… how many calories should I eat in a day to lose weight ? And the truth is, I wasn’t all that concerned with losing weight. However, I DID lose about 12 pounds in just a few months.

And this pretty much has almost everything to do with how many calories you’re putting into your body on a daily basis. I’ll explain in this article how many calories you should be eating daily in order to lose weight. It’s such a simple equation, it almost seems effortless if you do it the way I do.

I weighed 153 pounds, and within 3 months, I was down to 141 pounds, which I wasn’t even TRYING to do. Now, I should stress that I wasn’t overweight either. I’m 5″10 and my weight was healthy. And although I wasn’t concerned with losing weight, I WAS serious about burning body fat. For years, I’ve been struggling to get into a certain kind of shape.

I wanted to look lean and defined, yet my body had been soft and lacking definition for years. What made this even more frustrating is the different kinds of diets I’d do. The big one was low carb. But also all the cardio workouts I’d do didn’t really do any wonders for me.

It wasn’t until I started eating at a calorie deficit that I started to see serious fat loss happening. I’m still making progress towards my fitness goals, but this website was inspired by the changes I already saw just by incorporating what I’m about to teach you.

Eat at A 400 Calorie Deficit Daily

I’ve mentioned it on this site multiple times and here I go again. It’s that important. My best friend who wanted to lose 20 pounds, did so in just a few months as well, simply following a calorie deficit.

Now, eating at a 400 calorie deficit will cause you to lose approximately 4 to 5 pounds per month. It’s not a crazy deficit because the whole point of anything I write about or teach on this website is to allow you the freedom to enjoy the foods you love, drink alcohol if you want to, WHILE at the same time, lose weight.

Now, I’m not suggesting that you go out and eat McDonald’s every day or down a 6 pack of beer every night, but I’m also saying these foods and drinks are NOT restrictions with the way I eat now.

So, please go to this page here and follow the calculation for your personal calorie deficit. Scroll to the section that says “Calculate Your Calorie Deficit”.

Once you have your calculation, you will know exactly how many calories you should be eating every single day in order to lose weight.

For me to lose more weight, I’d be eating 1,715 calories per day. However, I don’t want to lose any more weight, so for the past month, I’ve been eating my maintenance calories daily, which is 2,115.

But don’t worry about that. Just calculate your calorie deficit here.

Eat Proper Protein

It’s also important that once you’ve calculated how many calories you need to eat in a day in order to lose 4 to 5 pounds per month, that you also make sure you’re getting the right amount of protein in your body as well.

In order to calculate your daily protein intake, make sure to visit this page and do the calculation.

Simply scroll to the section that says “Hit Your Protein Goals”. In fact, that same page also will give you your calorie deficit calculation, so you can calculate both right from there. I’ve written out the calorie deficit calculation on multiple pages of this site, because I believe so strongly in it.

You can get your lean proteins from meats, like chicken, pork, or steak, or from fish and eggs. If you’re a vegetarian or vegan, there are so many options out there now too. Whenever I walk through the grocery store, I’m seeing more and more often plant based meats. It’s crazy. But the bottom line is you have tons of options to choose from for proteins.

Invest In A Food Scale & MyNetDiary

It’s a new thing to me owning a food scale. Actually, I take that back. I had a food scale years ago that I bought from Amazon, and then stored it away, probably cause I read somewhere that it would help me track calories to burn fat, and I never ended up using it and put it into storage. I still can’t find it, so I bought a second one in the summer of 2020.

But, if you’re serious about losing weight, the food scale is going to calculate your calories amazingly well. This way, you can know each day that you’re taking in exactly what your body needs in order to lose weight.

You can learn about the food scale I personally use right here. It’s ridiculously inexpensive, and it’s going to be a game changer if you use it properly. Seriously, what’s an extra few minutes per day measuring food if it means you’ll get to eat what you want and easily lose weight?

Now, another very important tool you need in order to track your calories properly is a phone app. I personally use MyNetDiary, but I hear that MyFitnessPal works just as well. You can install either one onto your phone, but make sure you do it.

I use MyNetDiary so that whenever I weigh my food, or even eat something from Chipotle, I can easily input that food into the app. The app knows how many calories I should be eating per day, so it tracks my food intake as I eat. And as I mentioned above, the importance of knowing how much protein you need per day on top of measuring your calories, the app lets me know how much protein I’ve already eaten as well.

I use the food scale and the app together. Once you develop a habit of using both of these, you will be amazed at the progress you begin to make towards your goals.

Try Intermittent Fasting

This isn’t absolutely necessary, and if you don’t know much about intermittent fasting, you can learn about it here. It sounds scary but it’s SO simple. My best friend who lost 20 pounds following the tips on this page did’t fully commit to intermittent fasting, although he did do it for a period.

Intermittent fasting is known to provide many benefits for people on a journey to lose weight. My favorite personal benefit is that I get to eat a huge dinner. I also love the fact that I’m not thinking about eating small meals throughout the day, so it gives my brain a break from trying to figure out what I’ll eat for my first meal, second meal, third meal, and fourth meal.

Your body goes into fat burning mode during the hours that you’re not eating, which is probably the main benefit of intermittent fasting. There are so many studies and articles online about its fat loss benefits, but for ME, what I love, is that it’s made my life SO much easier and it’s made actually eating way more fun and it allows me to live life without feeling like I’m on any kind of diet. I just eat what I want, and you can too.

But again, intermittent fasting isn’t necessary as long as you follow your calorie and protein requirements. But it’s definitely worth looking into and trying it. It’s very easy to do in my opinion. You just don’t eat for the first 4 to 6 hours after waking up. That’s about it, at least that’s my method.

Do The Calculations & Lose Weight

So how many calories should I eat in a day to lose weight?  Well, my answer if going to be different than yours, so you need to make sure to follow the calculations on this page.  I will tell you that everything on this page is all you need to start losing weight today.  Just follow the instructions listed on this page. It’s super simple.

Make sure you eat at a 400 calorie deficit daily.

Make sure you hit your protein goals.

If you’re serious about losing weight, then I strongly strongly suggest investing in an inexpensive food scale, and downloading the MyNetDiary app.

I believe intermittent fasting will make your life much easier and more fun on your weight loss journey too.

I truly hope this article was helpful. Do you have any diets that have worked for you in terms of burning fat and losing weight? What foods do you feel are most beneficial for dropping pounds? I’d love to know! If you have any comments or questions, please leave them below and I’ll be more than happy to get back to you! Thanks so much for reading.

2 thoughts on “How Many Calories Should I Eat In A Day To Lose Weight?”

  1. Hi, 

    Thanks for sharing the information about how many calories should I eat in a day to lose weight, from your article 400 calorie in a day will go a long way to lose weight, I do think of what to do to lose weight and here is a solution to my question because the article explained in details and the calculation I will need as well.


    1. Hi Aluko – thank you for the comment.  yes the 400 calorie deficit will go a long way, even though it may take a little bit longer to achieve results you want, but you can always know you’re on the journey of weight loss, at about 4 to 5 pounds per month.  And it never feels like a diet.  That’s why I suggest only 400 calorie deficit per day as opposed to some crazy diets that make people do insane deficits.

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