Calories and How Much to Eat for Weight Loss

The principle of weight management is actually simple. It operates just like a bank account, only the currency is energy (calories): if you earn $100 and spend only $20, you create an $80 surplus.

Your body functions the exact same way with calories.

If you consume 100 calories and only burn 20 calories, you’ve generated an 80-calorie surplus. Over time, those extra calories are stored. If you maintain an 80-calorie surplus for 45 straight days, you will store roughly one pound of body fat.

Conversely, if you burn 80 more calories than you eat for 45 days, you'll lose about a pound of fat.

In short, your goal determines your required state:

• To Lose Fat: You must create a caloric deficit—consume fewer calories than you burn.
• To Gain Weight/Muscle: You must create a caloric surplus—consume slightly more than you burn.

This is not theory; it is metabolic law. The key is accurately quantifying your burn rate.

Step 1: Calculate Your Resting Metabolic Rate (RMR)

Your body is constantly consuming energy just to keep the lights on—maintaining organ function, circulating blood, and breathing. This is your Resting Metabolic Rate (RMR).

• The Calculation: Your body weight in kilograms x 24 = RMR (calories burned per day).
• Example: If you weigh 100 kilograms, your body burns approximately 2,400 calories per day doing absolutely nothing.

Step 2: Determine Your Total Daily Energy Expenditure (TDEE)

Your RMR is only part of the equation. We need to factor in your physical activity. We use an Activity Multiplier to calculate your Total Daily Energy Expenditure (TDEE):

1.1 → very sedentary (little movement, desk job, no exercise)

1.3 → moderately active (daily movement or light exercise)

1.5 → very active (intense training or physically demanding work)

Example:
If your RMR is 2,400 calories and your activity multiplier is 1.3,
2,400 × 1.3 = 3,120 calories burned per day.

That’s how many calories your body uses to maintain its current weight.

Step 3: Set Your Target Intake

Once you have your TDEE, you can adjust your consumption to match your goal.

• For Fat Loss: Subtract your desired deficit from your TDEE. To lose one pound of fat per week, you need a daily deficit of roughly 500 calories (since 500 X 7 days is approximately 3,500 calories, the energy equivalent of one pound of fat).
• For Muscle Gain: Add a slight surplus (e.g., 200-300 calories) to your TDEE to support muscle tissue growth.

Step 4: Act With Purpose, Not Punishment

Yes, this involves a small amount of math. But understanding your personal numbers allows you to work with your body’s metabolism.

When you know your calorie needs, you can eat confidently and trust the system. You won't need to feel guilty about what you ate or doubt your nutritional decisions.

Because mastering the energy equation means you’re not just passively existing; you are actively taking control of your body composition.