How To Lose Weight With An Air Fryer – A Simple Method

If you want to know how to lose weight with an air fryer, then you’ve found the right article. I’ll show you how you can easily prepare delicious foods without all the extra calories and fat that are required when pan-frying. Plus, foods cooked in an air fryer taste amazing. From fried chicken to french fries, you can actually eat what you want and still lose weight.

If you’re serious about burning fat, there is one important question you will want to ask yourself because an air fryer alone isn’t going to miraculously take the weight off. Luckily, the question is a simple one. Maybe it’s a bit obvious too:

How Many Calories Should I Eat Per Day To Lose Weight?

See, the answer to that question is how we determine the steps you need to take to hit your weight loss goals. Think of the air fryer as a tool in your arsenal that you now have. It’s absolutely going to help you lose weight, but you need to be conscious of your eating habits as well.

Let’s get into the details on how to lose weight with an air fryer while cooking delicious meals.

How Many Calories Should You Eat Daily For Weight Loss?

I promise we’ll get to all the air fryer fun stuff in the next section, but if you really want to lose weight, you must first find an answer to this question. The most important component to weight loss is eating at a reasonable calorie deficit. Luckily, the math is simple.


I’m guessing you didn’t arrive here to learn about calorie deficits, so I wanted to make this section very short. But if you click that link above, you’ll be taken to another article that gives you the exact math to calculate a simple 400 calorie deficit for yourself.

This will help you drop 4 – 5 pounds per month. The beauty of this calorie deficit is that it’s a small but effective one. And when combined with air fryer cooking, you’re able to eat more of your favorite foods because you’re saving tons of calories that wouldn’t be possible with other cooking methods. So, let’s get to the details of how the air fryer can be a beautiful weight loss contraption.

Minimize Oil For Weight Loss

One of the great things about cooking with an air fryer is that we don’t need to use nearly as much oil, if any at all, compared to traditional pan frying or deep frying methods. Cutting out oil means cutting out useless calories. That is the name of the game when it comes to weight loss.

The air fryer does an amazing thing. It makes you wonder how on earth all these foods taste so crispy and delicious when you’re using little to no oil. Now, I use olive oil regularly, but if I was frying the same air-fried foods in a pan, I’d have to use WAY more. Here’s the breakdown of oil and its calories.


That’s across the board, whether you’re using healthy oils like olive or coconut, and not so healthy oils, like vegetable and corn.


I make french fries in my air fryer all the time. They come out crispy and amazing whenever I prepare them. And guess what? I use no oil for this amazing snack that’s ready in under 10 minutes. This goes for store-bought frozen fries.

If you look at a bag of frozen french fries, you’ll notice there aren’t all that many calories in a single serving. One serving of my frozen french fries has only 120 calories. I throw them into the air fryer at 390 degrees for 5 – 7 minutes, and they come out wonderfully crisp.

Compare that to deep-frying those same french fries. You’d no longer be looking at a 120 calorie meal. My guess is you’d suddenly be at 250 – 300 calories easily. Right there, the air fryer has saved you over 100 calories in a single meal. And you wouldn’t even be missing anything in taste or crispness.

When I make my own french fries using fresh potatoes, I use about a half teaspoon of oil, which I rub all over the fries to coat them nicely, and then I sprinkle them with salt and pepper. That half teaspoon of oil is only 20 calories. Do you see what I’m getting at?


I cook fried chicken and pork chops in the air fryer regularly. The next section will discuss in detail the cuts of meat I choose to use when cooking, which will save you even more calories.

But since we’re talking about oil right now, I lightly coat my meat in a half teaspoon of oil and 2 tablespoons of seasoned breadcrumbs. That’s usually enough breading to cover almost two full chicken breasts.

When you throw those into the air fryer at 390 degrees for 10 minutes, flipping them halfway through, they come out so amazingly crisp on the outside and tender on the inside. And, you’ve only added 20 calories from oil, and 25 calories from bread crumbs. Plus, this is the math for 2 chicken breasts or pork chops.

You couldn’t do this in a frying pan with so little oil, and you definitely couldn’t get away with this in a deep fryer. In either of those two options, you’d have to add a minimum of 150 – 200 calories of oil. I suppose you could cook this in an oven, but definitely not in 10 minutes. And in my experience, it won’t come out nearly as crisp and delicious as it does in the air fryer.

I hope you see that you don’t need much oil to make delicious foods in an air fryer. And by minimizing oil, you’re minimizing calories, meaning you can eat more of your favorite foods, while also losing weight.

Choose Lean Meats Over Other Cuts

Choosing a chicken breast over chicken legs will save you quite a bit of calories. Choosing pork tenderloin cuts over traditional bone-in pork chops will be incredibly beneficial for your weight loss goals as well.

I strongly suggest that you become acquainted with food labels, cause there’s often a very large difference in calories depending on what cuts of meat you choose to use. Here’s an article that breaks down the calories in various foods.

As far as meats go, here are a few examples:







All you have to do is make a decision to get the leaner version of these meats, and you will be saving yourself a lot of calories. For instance, I buy a huge pork tenderloin from Aldi, and I cut it up into thick pork chops. I bread them and throw them into my air fryer and they’re delicious.

The same goes for beef and chicken. I always go for the leaner versions of these foods. I look at it this way. If I’m saving this many calories on meat, I can use the extra calories left over in my day to have ice cream and cookies, or pizza as a snack.

Become Friends With These Two Tools

I use two incredibly important tools to track my calories every single day. I couldn’t have lost 13 pounds and dropped 3% body fat without them. You can learn about both of these tools in this article here.

If you’re serious about weight loss, then they will help you immensely. I use them when preparing foods in the air fryer and when I order delivery. I also use them when I’m eating a bag of chips, a slice of pizza, or a chocolate chip cookie.

For optimal weight loss, you should have a food scale and calorie tracking app. I personally use MyNetDiary as my calorie tracking app. A food scale helps you dial in the exact calories in the foods you’re eating. This will help you stay on track with your calorie deficit. The scale is especially helpful when eating foods that are difficult to measure, like meats, potatoes, etc…

That’s Air Fryer Weight Loss 101

ninja air fryer review

Learning how to lose weight with an air fryer is easy as long as you understand the basics of calorie consumption explained in this article. The wonderful thing about an air fryer is that it cuts out so many useless calories that you wouldn’t be able to avoid with other cooking methods.

With an air fryer, you can prepare some of your favorite foods that would otherwise be extremely high in calories and fat. In fact, here are some of my favorite foods to cook in an air fryer. They’re not all the healthiest in the world, but now that you understand how to eat at a calorie deficit, you can easily prepare any of these meals to suit your personal weight loss plan.

I hope this article helped you understand how you can use an air fryer to lose weight. All you have to do is be mindful of the calories you’re consuming in your meals. There are ways to minimize them drastically when you choose leaner cuts of meat and minimize oil consumption. The beauty of the air fryer is it makes foods taste amazing with minimal oil anyway.  This is the one I personally use and I love it.

If you have any questions or comments regarding anything in this article, please let me know and I’ll be more than happy to get back to you as soon as possible. thank you so much for reading.

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