How to calculate my calories for a calorie deficit? What you need to know! The formula

We all have that moment where we think 'I need to go on a diet‘ but we think to our self we don’t know what we’re doing and decide it’s so complicated to get started with!

That doesn’t need to be the case though and I’ve detailed below a formula I have used previously to calculate my own calories and used these to lose weight


Something I’ll be doing again from now with all of those interested in feeling better and getting in shape

Over the years I’ve tried & failed at so many diets! Weight watchers, just counting calories with no real knowledge, cutting carbs etc


But that just isn’t the way. It’s not sustainable and over time you begin to hate dieting and revert back to your previous ways


If you want to lose weight over the long term for me it’s got to be through a calorie deficit, and by that I mean you consume less calories than you are using per day


But how do you work that out?


How do we calculate our calories needed? Well you can go online and use a fancy calculator and get all confused by what it is you need to do, but having done all of this my self time and time again i am going to share with you a way in which I have found works and is easy to calculate


So lets jump straight into the calculations and how we will come up with our starting calories.


These will be our base calories and we will look to change these around after around 4 weeks depending on how we are progressing. i personally do not feel you should be changing your calories all that often and i am all for higher calories where possible as i would prefer tose weight while being able to enjoy my food


The Calculations


Firstly, we are going to need your starting weight. ill use my weight as an example for this calculation or the weight i am now as after the weekend this may be slightly higher…Oops


Total Calories Allowed


My Current weight and the one ill be basing my starting calories on is 228.4lb but well round down to 228lb


Lets take this number and multiply it by 12 – 14 (this number is dependant on your activity level! If you believe you are very active multiply by 14, if less active 12)

For me ill be going with 12 at present but when we come to adjust our calories later down the line i would imagine it will be by 13 or 14


228 x 12 = 2,736


This figure is now what we will call out maintenance calories, this is the amount we need to eat to stay at the same weight

In order for us to lose weight we need to eat below our maintenance calories


We can now minus between 300 – 500 calories from this figure in order to create a calorie deficit. personally ill be taking off 400 calories to begin with as I previously mentioned i would prefer to have higher calories to begin with and I can adjust these as the time goes on


Remember if you have higher calories and you are still losing weight you are doing something right as you are losing weight whilst not starving your body of the nutrition it needs


Now we can go into more detail with this and really find out what macronutrients we are trying to hit should you wish to dive this deep


Protein Intake

Lets take our body weight and x 4. This will be the calculation for our protein intake! ideally you should be looking to hit 1g of protein per lb of bodyweight.

1g of protein = 4kcals, hence the body weight x 4 giving us a total of 912kcal


Fat Intake

Next we need to work out out ideal fat allowance for our calories,


For this we will take our overall calorie amount x 0.3 giving us the total off 700kcal!


To now find out how many grams of Fat this is we will divide the number by 9 (as there are kcal per gram of fat) = 77.77g but we will round this up to 78g


Carb Intake

Finally we can work out our Carbohydrates for this diet.

To do this we will work out what calories we have left by taking the total calories for Fat (700) & protein (912) from the total overall calories we are allowed


2336 – 1612 = 724


We now need to divide 724 by 4 (as there is 4 kcal per gram of carb) to give us our Carb Goal of 181g


The Overall Figures

So here are our overall allowances going into the diet, these may change over time but for now we will use these daily going forward


Calories: 2336

Protein: 228g (912kcal)

Carbs: 181g (724kcal)

Fat: 78g (700kcal)


For me personally i will only be tracking my calories at the beginning and not focusing too much on protein, fat & carb breakdown but as the diet goes further in and i am doing more exercise i will look to focus on all the macronutrients too


I just feel that tracking your Macros is very Bro, and more for those who are in the gym and doing every part of the journey right for me at this stage I can lose weight without counting these areas but it is interesting to know these figures and keep in mind how close to these you are coming


As the 12 weeks progress, and as we lose weight you will notice I will become more strict on these aspects but we’ll discuss that when we get to it


For now have a go at working out your calories from the formula mentioned and then head over to HERE for some help with snack while on your calorie deficit