Use this simple fat loss calorie calculator to find out how many calories you really need to eat per day to achieve your goals and start losing weight.
How many calories should you be eating to lose fat?
FEMALE FAT LOSS CALCULATOR
Eating less than what you burn basically describes being in what we call a calorie deficit. It’s when you’re taking in less energy through your calories from foods than what your body burns. And while eating the right types of nourishing foods in the right portions can actually help you burn more calories at rest (fun fact) – by understanding how many calories you need to be in a deficit you will literally unlock the simple scientific secret to weight loss.
Weight loss comes down to eating less than what you burn.
As a Registered Dietitian of course I want you to eat healthy foods. Fruits, veggies, whole grains, lean proteins… I mean YAS girl. This is key to a healthy diet for weight loss for your hottest body. But if you don’t understand this one very important concept about weight loss, no amount of healthy foods will ever get you to your goals, and it’s this.
Well what if I told you weight loss isn’t just about eating healthy! It’s about eating RIGHT.
If you’ve ever tried to lose weight before, you’ve probably tried to eat healthy but were left at the same weight or literally even heavier because it didn’t work…
Weight loss isn’t just about eating healthy!
Lost 10 lbs! Feeling confident & empowered!
"I FEEL SO DISCOURAGED AND i'M STUCK IN THIS CONSTANT DIETING CYCLE..."
I hit 30 lbs down before my 30th with TSN! Woot!
"I SET A GOAL TO LOSE 30 LBS BEFORE MY 30TH BIRTHDAY.. I'M GOING TO DO IT!"
I lost 22 lbs for my wedding day! I feel so ready!
"I'VE ALWAYS STRUGGLED WITH FOOD & DON'T KNOW WHAT I SHOULD BE EATING!"
THAT’S WHY I’VE DEVELOPED THIS SIMPLE AND SUPER EASY-TO-USE FAT LOSS CALORIE CALCULATOR TO HELP YOU ANSWER THE MOST IMPORTANT QUESTION YOU WILL EVER ASK ON YOUR WEIGHT LOSS JOURNEY:
"How many calories do I need to be eating to lose weight?"
THIS WAY, YOU CAN UNDERSTAND THE EXACT NUTRITION TARGETS YOU SHOULD HIT TO BE IN CONTROL OF YOUR FAT LOSS JOURNEY & HEALTH.
From there, this simple fat loss calorie calculator will help you estimate the number of calories you're burning each day to maintain your weight in addition to helping you figure out your weight loss calorie range that you should start your journey with.
Depending on how much weight you have to lose, your age, activity levels and how you eat now all impacts how many calories and foods we need to eat to lose weight. While some women might need less calories to lose weight, some women might need more! And if you don’t set up your calories right you might just set yourself up for self sabotage because your plan was never going to work.
This is why when it comes to weight loss the goal isn’t just to wing a diet plan for results, it actually first starts with understanding how many calories you need per day so you can structure a plan with the right portions of foods that works for your body and it’s individualized nutritional needs.
Achieve your dream body!
IN FACT, WE ALL REQUIRE DIFFERENT NUTRITION PLANS BASED ON SCIENCE TO
Well when you look at the science of weight loss, it makes complete sense why we fail so many diets.
Let's cut to the chase – Diet plans don’t work because they put every single person on the same cookie cutter plan that’s restrictive and makes us have a sh*tty relationship with our diet. These diets don’t work (or they work short term but you gain the weight back) because they aren’t personalized to your body and teach you how to eat!
Why do calories matter for fat loss?
Michelle Lost 10 Lbs!
Example: If your maintenance calories are 2000 per day, your weight loss calorie range would be 1500-1700 calories per day to start.
Once you calculate your maintenance calories below, you will figure out your weight loss calorie range. To do this you’ll subtract 300 and then subtract 500 from your deficit to figure out this range that is best suited for your body.
It’s getting your diet right! Hence why I have a mantra I’ve used with clients for years: Food first, exercise second. Although we like to focus so much on exercise when we realize we want to lose a few pounds (or a whole lot of pounds) on the scale – the reality is you actually don’t need to exercise to lose weight… yes I said that!
While exercise is amazing, your first step before adding in exercise is actually understanding how many calories it takes to maintain your overall body weight every day so you can enter a “calorie deficit” which basically describes when you’re taking in less energy than what you burn. Hence why I’ve coached thousands of women that have lost 20+ lbs without ever having a gym membership. If you currently exercise, your weight loss calorie range will also take that into consideration as you calculate your calories! But the point is whether you exercise or not you can start losing weight because what you eat drives weight loss, NOT working out.
If you want to lose fat, the first step actually isn’t focusing on exercise…
How do I burn calories to lose fat?
Do I have to hit my calories perfectly?
Lose weight. Enjoy life. Feel freaking hot.
This range of calories not only gives you daily flexibility, but also weekly structure! The goal is to hit your calories in this range weekly so you can ensure you’re being consistent with your plan.
This specific range is going to support a slight calorie deficit, and not a massive fad diet calorie restrictive plan. This is best for your metabolism so you won’t lose as much muscle which will slow down your metabolism and eventually lead to rapid weight regain. Aka you’re setting yourself up for lifelong success dieting.
Having a range of calories gives you flexibility on your plan. Some days you might be more hungry because you worked out more or you’re on your period, whereas other days you might be less hungry. This range gives you flexibility so you can see how you feel as you lose weight and honor your hunger… while still being in a deficit.
This is part of the reason why your weight loss calories should be a range when you begin your journey! And here’s why:
focusing on absolute perfection when trying to "diet" and lose weight the right way, is absolutely what sabotages women when it comes to weight loss.
In my years of coaching clients as a Registered Dietitian
19.8 lbs down! I don't feel the need to hide my body anymore!
"I WANT MORE CONFIDENCE if i get my PICTURE TAKEN"
I'm now 7 lbs down & my progress pics make me proud!
"I CAN'T GET UNDER 180. I KEEP PLATEAUING & THEN GIVING UP!"
Lost 20 lbs by focusing on calories and protein!
"I LOST WEIGHT ON WHOLE 30, BUT I JUST GAINED IT BACK"
Eating healthy has never been this easy for me!
"WHEN I DIET, I HAVE ZERO WILL POWER & THEN I'M OVER IT"
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