Let’s cut to the chase. If you’re trying to lose fat, chances are you’ve heard a million times it’s all about calories. “Calories in versus calories out.” Sure, that sounds simple enough, but in real life? It’s confusing as hell.
You scroll through Instagram, listen to the influencers discussing the macros, fasting, keto, and ask yourself, “Where do I even start?
No matter the reason why you are trying to lose a little bit of weight, get shredded, or be healthier, it is important to know how to calculate your calories the right way. And hey, if you’re serious about the whole fitness thing, maybe even thinking about a personal training course in Perth, this stuff is gold.
Therefore, this is the no-BS, easy-to-follow guide to getting your calories in check to lose fat.
Step 1: Figure Out Your Basal Metabolic Rate (BMR)
Imagine your BMR to be the lowest amount of calories required by your body to remain alive. None of walking, no exercising, no running your dog at the park, just breathing and making your organs work.
There’s a formula for it (don’t worry, you won’t need a calculator unless you want to):
For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Hence, a 30-year-old male, 80 kg, 180 cm tall, which means that your BMR is approximately 1,800 calories.
This number doesn’t change unless your body weight or age does.
Step 2: Add Your Activity Level (Because Sitting Isn’t Enough)
Your body doesn’t just burn calories when you’re on the treadmill. Walking around the office, cooking dinner, and even fidgeting burn energy. That’s why we calculate your Total Daily Energy Expenditure (TDEE), your BMR plus your activity level.
Here’s a simple multiplier guide:
- Desk (little to no exercise): BMR × 1.2.
- Lightly active (light exercise 13 times a week): BMR × 1.375<|human|>Lightly active (light exercise 13 times a week): BMR × 1.375.
- Moderately active (exercise 3-5 times a week): BMR × 1.55<|human|>Moderately active (exercise 3-5 times a week): BMR × 1.55
- Very active (hard exercise 6 -7 times a week): BMR × 1.725.
Suppose that you go to the gym 4 times a week and hold a desk job. That will put you at the moderately active level.
So, 1,800 × 1.55 = 2,790 calories.
And about the number of calories you use in living your life.
Step 3: Set a Realistic Fat Loss Target
Here’s where most people trip up: They go too extreme. Starving yourself doesn’t work.
The general rule? Create a deficit of around 500 calories per day.
So from our earlier example:
2,790 – 500 = 2,290 calories daily.
It is a healthy, sustainable goal that will help lose approximately 0.5 kg/per week.
Why not more? Since losing too fast implies losing muscle, energy, and not to mention the fact that it is extremely difficult to commit to. Slow and steady wins the race.
Step 4: Track Your Food Like a Pro
Knowing your calorie target is one thing. Hitting it every day? That’s the hard part.
Get yourself a simple tracking app like MyFitnessPal or Cronometer. They’re lifesavers.
Here’s what you need to focus on:
- Measure portions properly (don’t eyeball it).
- Look up exact calorie values, don’t guess.
- Track consistently. Even snacks. Even that tiny bit of sauce.
Initially, it is boring; however, after two weeks, you will automatically start to eyeball portions without having to stress.
Step 5: Do Not Cult Macros around the Clock, But Do Not Forget Them
Macros are what ensure that you always feel good as you lose fat despite being provided with calories.
Here’s a simple breakdown:
- Protein: 1.6 to 2.2 grams per kilo of body weight each day.
- Fat: 20-30% of your daily calories.
- Carbs: Fill in the rest.
Example time:
If you’re on 2,290 calories per day and weigh 80 kg:
Protein:
80 × 2 = 160 grams → 640 calories.
Fat (let’s say 25%):
2,290 × 0.25 = 572 calories → ~63 grams of fat.
Carbs:
Remaining calories → ~270 grams.
Don’t sweat exact numbers. Getting in the ballpark is plenty good.
Step 6: Adjust When Needed
Here’s the truth: The first calculation is rarely perfect.
- Check your body response after 23 weeks of following up.
- Weight staying the same? Cut calories by 100–200.
- Dropping too fast? Add 100–200 calories.
- Feeling wiped out? Perhaps you should have additional carbs or protein.
Learning has to be a process rather than a one-time event.
Why Learn This Properly?
If you’re serious about fitness, or even thinking about a future in the industry, a personal training course in Perth isn’t a bad idea.
These classes do not merely preach to you to eat less and move more. They get into the science of metabolism, how the body uses up energy, and how to coach individuals safely losing fat.
A good personal training course in Perth goes deep into calories, nutrition, and training. Combine that with sports nutrition courses, and you’ll understand the full picture of helping yourself and others lose fat the right way.
Busting Some Common Fat Loss Myths
Let’s clear up a couple of things that make people overcomplicate this:
Myth 1: “Carbs make you fat.”
Nah. Fat gain is all about calories. Carbs are your body’s go-to energy source. You don’t need to fear them.
Myth 2: “Eating late makes you gain weight.”
Timing matters way less than total daily calories. Eat at 8 AM or 10 PM, it doesn’t change the math.
Myth 3: “Super low calories equals faster fat loss.”
Wrong. Too low, and you’ll burn muscle, lose energy, and feel miserable. A reasonable deficit is the smart, sustainable way.
Why SR PT Education is Your Secret Weapon
Here’s the deal. If you want to stop guessing and start knowing, SR PT Education makes it simple.
Our personal training course in Perth isn’t about theory; you’ll get real-world, actionable knowledge that makes fat loss and nutrition make sense.
- Learn how to calculate calories the right way.
- Understand macros without overcomplicating it.
- Get practical skills from expert trainers.
- Certificate SIS30321 III and Certificate SIS40221 IV in Fitness and Personal Training.
Plus, we offer solid sports nutrition courses that help you go deeper into the science.
It’s not about getting fancy. It’s about knowing what works, every day, for real people.
FAQs
Q: What do I do to know the number of calories I need to eat to lose fat?
A: The first step is to determine your BMR through an easy formula, then multiply it by your activity. A safe rate of fat loss is about 500 calories subtracted from your TDEE.
Q: Am I supposed to add all the calories I consume?
A: It is worthwhile to track, particularly in the beginning. Record meals using apps such as MyFitnessPal. The proportion size and calories will become a good idea over time, and you will not have to worry about every gram.
Q: Is it really possible to lose fat and eat less junk food?
A: Technically, yes. Nonetheless, it is much easier to keep your calorie budget with an emphasis on balanced meals, including protein, healthy fats, and good carbs, and remain energised.
Q: Should fat be lost through exercise?
A: Workouts also make your body fat faster, but it is possible to lose fat only by dieting. A combination of the two is the most successful in the long term.
Conclusion
Calculating calories for fat loss doesn’t have to be a nightmare. Start simple:
- Work out your BMR.
- Factor in your activity.
- Set a moderate calorie deficit.
- Track your food properly.
- Balance your macros without overthinking.
Forget the myths. It’s not about eating zero carbs or starving yourself. It’s about consistency and knowing what works.
And if you want to take it to the next level, investing in a personal training course in Perth or sports nutrition courses with SR PT Education will set you up properly.
We’ll give you the tools, not just theory, so you can finally stop guessing and start getting results.
Let’s make fat loss simple.