Calorie Needs For Weight Loss (The Quick & Easy Way to Find Yours)

How To Easily Find Your Calories For Losing Weight Quickly (3)

In this article, you’ll learn how to easily find your calorie needs for weight loss so that you can start getting results as quickly as possible…

Hey there!

Thanks for stopping by. 🙂

If this is your first time here, then I’d like to quickly introduce myself…

My name’s Carter.

I’m a weight loss & fitness lifestyle coach with a mission to help regular people simplify the process of losing fat, getting lean, and staying lean.


Because I know what it’s like to be overweight and feel lost, confused, and frustrated with what to do about it.

I also know what it’s like to overcome that struggle, achieve my weight loss goals, and maintain that success long-term:

I’ve worked with hundreds of clients through my 1:1 coaching program who through my help and their hard work, have achieved amazing weight loss results.

I don’t share this to impress you, but rather show you that you can absolutely, positively do this.

And this article is going to help.

After reading this article, you’ll have:

  • A clear understanding of calories & macronutrients, and why they’re important for losing weight.
  • A quick step-by-step solution to finding your calorie needs for weight loss.
  • A simple strategy that makes hitting your calorie deficit target easier than ever before.

(Oh, and if you are uncertain about something I’ve written about, feel free to send me an email at [email protected])

And one more thing (then I promise we will get into things!)…

At the end of this article, you’ll have the opportunity to sign up for my free course, Fat Loss Freedom. This 7-Day fat loss course will walk you through actionable diet & exercise advice that makes losing fat and staying lean simple n’ easy.

Without further ado, let’s get into things.

What You Need To Know About Counting Calories & Macros

We could spend all day going through the science of energy balance & metabolism…

But that’s not going to help you get results.

So let’s leave that for the smart fart’s in white lab coats.

To save us both some time — and get you straight to the actionable weight loss advice — here’s a brief Need-To-Know about calories and macros:

Calories are simply unit of measurement used to calculate the energy in the food we eat.

How many calories you consume and expend determines whether you gain, lose, or maintain body weight.

Macronutrients (macros) are the protein, carbohydrates, and fats that make up the calories in food.

Each gram of protein, carbohydrate, and fat has a corresponding calorie amount…

  • Protein = 4 calories per gram
  • Carbohydrates = 4 calories per gram
  • Fats = 9 calories per gram

Calories are King for Losing Weight.

In fact, as long as you’re eating in a deficit, you could eat Twinkies or McDonald’s and still lose weight!

Your Diet Should Focus On Whole Foods.

While you could lose weight on the Twinkie & McD’s diet, I wouldn’t advise it to anyone.

When it comes to healthy, sustainable weight loss, WHAT you eat is just as important as HOW MUCH you eat.

That’s why I recommend making 80% of your food choices come from high-quality foods. Do that, and you can allow for 20% of your diet to come from “fun” foods as long as they fit your calorie target.

Should You Be Counting Calories & Tracking Macros?

I highly recommend it.

The simple answer? Accuracy.

Because no matter what diet you follow — Keto, Weight Watchers, watever — if you’re losing weight, it means you’re in a calorie deficit.

This is especially true if you’ve been following the Standard American Diet (ironically shortened as “SAD”) consisting of regular soda, added sugar, heavily processed foods, and an overall excess of calories…

While all those things are bad for your health, the last one — an excess of calories — is what causes you to gain weight.

By tracking your food intake consistently, you’ll be able to know without a doubt that you’re eating the right number of calories to lose weight.

How To Quickly & Easily Find Your Calorie Needs For Weight Loss

There are a bazillion and one different calculators, formulas, and calculations out there that will help you determine your calorie deficit target.

I made it simple for you and created my own nutrition calculator that you can use for free.

Click the button below to get your targets now.

Couple of notes about the LFL Nutrition Calculator:

  • You’ll be getting a calorie range instead of a single calorie target. It much easier (and less stressful) to have a calorie range rather than a single number.
  • Try not to go below your protein minimum target. It’s okay if you eat more protein than the minimum, but you don’t want to go below the minimum on a regular basis.
  • You won’t have carb & fat targets. Research has shown there’s no major benefit to eating more carbs or more fats as long as calories and protein are kept constant. I do, however, recommend not going below 20% of total calories from carbs or fats.

What's Your "Dieter Type"?

Use The FREE Dieter Type Tool To Discover How To Lose Fat (& Keep It Off) Based On Your "Dieter Type"

What's Your "Dieter Type"?

Use The FREE Dieter Type Tool To Discover How To Lose Fat (& Keep It Off) Based On Your "Dieter Type"