Calculating Calories for Fat Loss
FAQ Time! Let’s talk about calculating calories for fat loss. This isn’t rocket science but takes some detective work.
For many women, calorie counting can be VERY helpful for 1) creating awareness around what and how much they eat; and 2) gradual, sustained fat loss. It’s not great for every woman, and it is CERTAINLY not the only way to successfully lose weight. But if you’re interested in calculating your own cals for fat loss, here’s a quick-n-dirty primer on how to begin.
The first goal is to figure out your baseline. Multiply your current body weight in lbs. by 12 and eat that number of calories for 2 weeks and see what happens.
If you are CURRENTLY eating less than the starting point and seeing no results then you can start off with your current caloric intake for 2 weeks. Increase your protein intake and try moving a little bit more (even taking the stairs can help, don’t go nuts here). Then evaluate after 2 weeks and adjust accordingly.
Don’t stress over daily weight fluctuations or give up after a week because you feel no change. Stay the course!
After 2 weeks, assess what’s happened. Did you lose weight? Do your clothes fit the same? Better? Worse? How is your energy level? Are you hungry all the damn time? Are your cravings wildly out of control?
Based on the answers to these questions, continue the process and either reduce your intake or maintain the same. Keep in mind, it’s best to be prioritizing vegetables, fruits, whole grains, and lean proteins. Be mindful of your added sugar intake.
If you gained weight: reduce your cals by 10%
If you maintained the same weight: reduce your cals by 5%
If you lost about 1-2 lbs./week: keep the cals the same
Eventually, you’ll find a caloric intake that fits well with your goal. Don’t forget movement – though it’s really an “add-on” to any plan, it’s great for your body and your mind and it can dial up your weight loss a bit, too. You do not need to go crazy with exercise, and in fact, for many women, exercising too much or too vigorously can hamper their efforts.
Remember friends, the goal is to eat as much as you can while losing weight. Not as little as you can. That’s not sustainable and it can keep you trapped in a crummy cycle.
Again, this is quick-n-dirty. If you find that you’re starving, have little energy, and/or you’re craving and not losing, DO NOT CUT YOUR CALORIES. While a calorie deficit is necessary to lose, dialing up certain foods can really help with these issues – so you can keep your calories as high as possible and not climb the walls.
And if you’re having trouble losing weight even though you feel like you’re doing “all the right things,” it might be more nuanced for you. I can help you end the confusion and get you on a clear path. Click here, book a 30-minute consultation, and we can chat!
