How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)

The fact that you clicked into this video tells me that you know the importance of calories for fat loss, regardless of how “clean” your diet may be. And you likely also understand that in order for fat loss to occur, you need to be eating in a caloric deficit to force your body to start burning its stored fat. Now, a fat loss diet sounds simple in theory, but in practice people often screw up their calorie intake for weight loss. In today’s video, I’ll clear up the confusion for you. I’ll show you how to pinpoint exactly how many calories your specific body needs a day to lose weight–while maximizing your fat loss and minimizing negative side effects (e.g. muscle loss).

The first step is to get a general estimate of your calorie intake for weight loss. Now, even the most “accurate” of calorie intake equations out there are all estimates. They all require some fine tuning based on how you progress, which is what we’ll do in step 2. To avoid overcomplicating things, what I’d recommend is take your bodyweight in lbs, and multiply that by anywhere from 10-13. If you’re a younger, leaner, and/or more active individual then go with the higher end of this range. If you’re an older, less lean, and/or less active individual then go with the lower end of this range.

The next step is to determine what an appropriate rate of weight loss would be based on your specific body. This is important for us to get right because if we eat in an overly aggressive caloric deficit and lose weight too quickly, not only is this unsustainable for most of us in the long run, but it also puts us at a greater risk for muscle loss. Maintaining your muscle mass as you diet needs to be your priority. We can do this by sticking to a weight loss of no more than 0.5-1% of bodyweight loss per week. That said, the more body fat you have to lose, the faster you can lose fat without risking muscle loss. So what you can do is to take your current estimated body fat percentage, and divide that by 20. The number you get will be a more accurate % rate of weight loss that you’ll want to aim for per week.

Once you have the number of calories for fat loss down, it’s time to implement and fine tune it with step 3. Start adhering to and monitoring your daily calorie intake as well as tracking your morning bodyweight. After about 4 weeks of tracking, analyze the data. We can often dismiss Week 1 since most people will lose quite a bit of water weight during this initial period of dieting. But in the following weeks, we’ll want to look more closely at the numbers. Look at how your weight has changed relative to your calorie intake. Science aside, if your recommended rate of weight loss is 2lbs per week, yet you just personally find this too aggressive, then slow it down. Stick with a rate of weight loss that’s sustainable. That’s ultimately what’s most important for long term success.

There’s one all too common mistake that people make with their fat loss diet you’ll want to avoid, which is attempting to eat back the calories you burn from exercise in general. Fitness trackers, cardio machines, and even us as humans are terrible at estimating the calories we burn through exercise and almost always overestimate it by at least 20%. And secondly, the 3 step method mentioned above already accounts for the calories you burn from physical activity and throughout the day. If you do end up losing weight too quickly because of your additional exercise, then you would just adjust this by eating more as we discussed earlier.

So, to wrap everything up, here’s a step by step example of how you could start calculating – and implementing – how many calories you need to lose weight:

1. Determine what your estimated calorie intake should be to lose fat based on the simple equation outlined in step 1.
2. Then, determine what your optimal rate of weight loss should be based on the simple equation outlined in step 2.
3. Finally, implement this while monitoring how your weight progresses throughout the weeks and if needed, adjust your calorie intake so that your actual rate of weight loss is closer to your target.

And that’s pretty much all there is to it! This does however assume that you’re tracking accurately in the first place and being consistent with your activity levels, so don’t overlook these other variables as well. And for a step-by-step program that shows you how to easily set up, track, and monitor each of these important variables while equipping you with a science-based nutrition and training program designed to transform your body as efficiently as possible, then simply take the analysis quiz to discover which science-based program would be best for you:

BODY RECOMPOSITION VIDEO:

[JeremyEthier]

Keep in mind that what makes up those calories you consume everyday and the manner in which you consume them will affect your fat loss efforts, performance, recovery, etc. Calories aren’t everything. I’m planning on making a separate video on that topic specifically, but let me know what else you’re struggling with at the moment! Hope this helps!

[jobelrahman]

Great video. Just remember this(to the people losing weight). This journey is yours. No point in burning 400 calories each day for 2 months and then going back to normal. Like Jeremy said, it’s not a race. Your time will come. Trust in the process. Fall in love with the process. One day at a time. Take your body as a game character who has to go through rigorous practice to be the best version of itself, but enjoy it. Hope my waffle was good.

[Matt_Nor]

The best fat loss tip i got is;
Find a life long rountine that works for you, that you can be consistent with
that you can also be flexible with. By that i mean have some days that allow you to live life.
Remember you only live once, so enjoy life in moderation.
So for example let's say you're on a vacay..., you can either be strict with yourself, partly strict with yourself
or fully let go depending on what you feel like. Just remember *GET BACK ON TRACK*
The more flexible and sustainable it is, the greater are the chances of your success.
The reason why most people don't like the word "*diet*" is because it means temporary.
Which is why finding *your* routine is the most important part.
Try to lift weights whilst being active. Do some cardio too if you can.
The benefits of cardio alone should be reason enough to do it.
A stronger heart, health, endurance and loads more.
Emphasize on calories, protein and fiber, ideally low fat products
try to figure out the portion size of your meals.
Drink lots of water, coffee, tea or whatever you like.
I personally love sparkling water, which also helps with feeling full / satiated
try adding in two glasses of water before and after your first meal.
Fruits and veggies too.

Fat loss is easy as long as you don't over complicate it.
Calories, protein, fiber, low fat products
Be active, lift weights and do cardio if you can.
Figure out what works best for you, and what gives you the most flexibility whilst losing fat.

[RatsoMan]

Started counting calories 130 days ago starting at 300lbs im down to 236 today

[livinglikeahuman]

The diet is never over. Weird mentality to thinks it’s a periodic lifestyle.

[KyleGood]

"Life is 10% physical & 90% mental", better put, "Life is 10% what happens to you & 90% how you react to it"

[dantemustson]

Thanks for your efforts Jeremy!
I calculated a diet in the end of september, followed it strictly and now I am finally at my desired 13% instead of 22%.
To all folks trying to lose far there, you can do it!

[savagegaming]

I like this guy, he doesn't just say stuff, he backs his words with evidence and studies. Definitely subbed

[TIMESAUCE]

Unless you’re getting ready for a show or a photoshoot, season your food 😭 do not just eat bland meals

[harmandeep]

I have followed many and then unfollowed many instructors on youtube. Most of them are just repeating exercises over and over again by small alterations in their videos. Jeremy spends time on each video, and often comes up with amazing new ways and techniques to inspire me to go to gym and to keep working hard for my body. I always look up to his advise. Only thing I would like to see now is Jeremy’s updated routines for every muscle that he does. Love this channel😊

[alejandrovilar]

Our boy Jeremy is joining the long hair gang! Keep up the great work!

[norbertomaya]

I know this is a fitness video, but can we all talk about Jeremy's hair? It is amazing! Hahah Loved it!

[marcjohn]

Thanks for this video! I’ve been trying to lose weight unsuccessfully for some months now and this info brought everything in to much more perspective. I was totally overeating and hadn’t realized it. 7 weeks in and I’m down about 13 pounds. 💪🏾

[zebrafish]

Your videos are so professional Jeremy! Thanks for keeping us company during the lockdown era. Small typo at lower bound fat loss kg; you omitted the 0, but totally forgiven !

[RolandoLopezNieto]

The most complete and comprehensive video I've seen so far on this topic. Thanks.

[mashoongak]

This is by far the best explanation of how to lose fat weight that I have ever seen.

[imbrazy]

i love it i just simply started counting my calories and be on a calorie defcit diet. Added Alot of cardio exercise and some weight training. (I do heavy lifting at work so i take that in to account as well) staying active and i lost over 60 pounds in 3 months

[andrewrayuga]

I've lost 32 lbs in 11 weeks. I've had several cheat meals during that time. It's all about balance. Some days I eat 800 calories, other days I'll eat 2, 700. Moderation is key. 🙏

[tcpacman]

I was literally just thinking about this and got a notification lmao

[marcus_ohreallyus]

Too low is not bad as long as you don't try to do it for days or weeks straight. It's my favorite way of getting lean because I can use one or two tough days to create a calorie deficit, then just cruise at a normal deficit or maintenance the rest of the time. This idea of muscle loss is planted in everyone's head's and I really think it's created an environment where people have this false notion that if they don't eat enough for a couple of days that all of their muscles will shrivel up. It's not true. I sometimes eat 1500 in a day, I have noticed no loss of muscle from it. But I wouldn't try to eat 1500 calories a day for any prolonged period. It's just another tool to create a deficit easier.