To lose weight, you need to consume fewer calories than your body burns each day. This is called a calorie deficit. Excessive restriction may cause fatigue and muscle loss, so start by estimating your daily needs.
1. Calculate your basal metabolic rate
The Mifflin–St Jeor equation estimates energy expenditure at rest.
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5.
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161.
2. Account for activity
Multiply BMR by an activity factor: 1.2 for minimal activity, 1.375 for light activity, 1.55 for moderate activity, and 1.725 for high activity. This estimates the calories needed to maintain your weight.
3. Create a calorie deficit
A starting deficit of 10–20% may support gradual weight loss. If you burn 2,400 calories daily, eating about 2,000–2,160 calories creates a moderate deficit. Your needs depend on your weight, activity, and health.
4. Track your progress
Weigh yourself under consistent conditions and compare weekly averages. If your weight gradually decreases over several weeks, your calorie target may be appropriate. If it does not change, review your food tracking and adjust if needed.
Conclusion
Estimate your BMR, account for activity, and begin with a moderate deficit. Equations provide estimates, so also monitor weight trends and how you feel.
