Top Fat Loss Practice: Calorie Counting 101

Let’s be honest right up front.

Losing weight isn’t easy.

You’ve tried a few different methods.

You’ve cut out carbs and manage to make it a week before a relapsing on a whole pizza or cake.

You’re satisfied in the moment but realize you’ve just made up for a weeks worth of progress within a single binge full meal.

Or have you?

Having a cheat meal or even a day isn’t going to completely compromise your weight loss intentions.

If anything it helps you keep your sanity.

It’s how much you let yourself stray after this moment of weakness that will either compromise the long term or help you stay the path.

Long term weight loss takes the right approach and new habits to be created to be successful.

In this article I will help you formulate a successful plan to help you lose that weight.

We’re going to do it the right way and the right way isn’t going to be the fastest but rather the healthiest and most sustainable for a realistic weight loss approach.

Counting Calories

One of the tried and true approaches that I’m sure most of you have heard of but how well have you practiced and followed through on this approach?

It’s rather quite a simple set up and those of you who enjoy using numbers will find that counting calories is right up your alley.

The first thing you’re going to want to do is look up a BMR ( Basal Metabolic Rate) Calculator, which there are many available online and find out how many calories you burn without performing any activities. This is the amount of calories burned if you laid in bed all day and did nothing.

Next find a calorie counting App like MyFitnessPal that will keep track of everything you eat and log into it. This will also keep track of your calories burned from your daily activities.

From there add up all the calories burned from your daily activities and workouts you burn each day and aim for a deficit ( a negative amount) of 500 calories a day!

I’ll give you an example below to help illustrate and show you how simple this process can be.


A pound of fat from the human body is 3500 calories. That means you will have to burn all these calories to lose this one pound of fat.

So that 500 calorie deficit I mentioned earlier will come into play for this goal of weight loss.

Let’s take a 25 year old male who is 5 feet 9 inches tall and weighs 165 pounds and he will have a BMR of of 1800.

Now we take this number and add to it the calories burned through daily activities.

Two miles of walking throughout the day will burn about 160 calories for this person. Add in a 30 minute weightlifting session that burns around 120 calories and we’ll be able to add up his total for the day.

1800 (BMR)+ 160 (2 mile walk) + 120 (weights) = 2080 calories burned

Now let’s say this person wants to lose 10 pounds. We know a pound of fat is 3500 calories. We also want to loose this at a manageable rate that’s maintainable to help us keep our health and sanity. So a deficit of 500 calories is realistic and accepted for long term weight loss.

3500 (pound of fat) x 10 (total pounds desired to lose) = 35000 deficit calories that need to be burned to lose this weight

35000(10 pounds of fat) divided by 500 (daily deficit) = 70

It would take 70 days of a daily 500 calorie deficit to achieve this fat loss

Now we go back to our 2080 we got earlier for this male:

2080 – 500 (calorie deficit) = 1580 calories

1580 is the number they’d want to stick to for a that manageable weight loss over 70 days to achieve that 10 pounds of weight loss.

There you have it!

That’s the safest and most effective way to lose weight for your body effectively and consistently!

You’ll basically be eating a little less at each meal than you would normally eat.


Whether you want to attain that beach bod for a summer vacation in your new swimsuit and just feel comfortable in your own skin or need to lose weight for health reasons just about every person has tried to lose weight before.

Simple tracking like this will keep you honest and on the right track towards your weight loss goal!


1 thought on “Top Fat Loss Practice: Calorie Counting 101

  1. Great article! I have never heard about the BMR! I’ve been wanting to know how much I burn a day so I know what to change if I want to lose, gain or sustain the same weight. I’ve recently been taking Superior Labs supplements and I have been seeing a huge change in my energy. Definitely recommend their products to help get that extra boost in your fitness journey. (


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