How Many Calories Should I Eat in a Day? (Weight Loss Guide)

"I want to lose weight, but I’m not sure which diet to follow. Should I try Keto? Paleo? Carnivore? Intermittent fasting?"

The options can be overwhelming, and I get why many people feel stuck before they even begin their weight loss journey. But here’s the good news: it doesn’t have to be complicated. You can follow any of those diets—or none of them! The best diet is the one that works for you and that you can stick with long-term.

Finding the Right Diet for You

We all have different preferences when it comes to diet—what foods to include, how long the plan should last, and so on. The key thing to remember? Sustainability is everything.

Losing weight doesn’t have to be a never-ending struggle, but maintaining a healthy weight and lifestyle is a long-term commitment. Think of it as a marathon, not a sprint. So, how do you get started? Simple: don’t overthink it.

Step 1: Set Your Goal Weight

When I work with someone whose goal is weight loss, I always ask: “What’s your goal body weight?”

This number may change over time, and that’s okay. For example, if you usually weigh 200 pounds but recently gained a few extra pounds and now weigh 215, your goal weight might be 200 pounds.

Once you know your goal weight, we can determine how many calories you should eat per day for weight loss.

Step 2: Find Your Daily Calorie Target

When it comes to losing weight, calories matter most. You could work out twice a day, seven days a week, but if you're eating far beyond what your body needs (say, 10,000 calories a day), weight loss won’t happen.

So, how many calories should you eat daily? Here’s a simple formula:

ü  Take your goal weight and multiply it by 12

That’s it! This gives you a realistic daily calorie target to lose weight at a steady, sustainable pace.

For example:

• If your goal weight is 200 pounds, multiply by 12 → 2,400 calories per day

• If your goal weight is 150 pounds, multiply by 12 → 1,800 calories per day

This number isn’t set in stone, but it provides a great starting point.

Step 3: How to Balance Your Macros

Once you have your daily calorie goal, you might wonder:

• How much protein should I eat?

• What about carbs and fats?

• Does eating fat make me fat?

Let’s keep it simple. For fat loss, calorie intake is the most important factor, but getting enough protein is key for muscle maintenance and feeling full.

How Much Protein Do You Need?

A good rule of thumb: Eat 0.8g of protein per pound of your goal weight.

Example:

• Goal weight 200 lbs → 160g protein per day

• Goal weight 150 lbs → 120g protein per day

Where Do the Rest of Your Calories Come From?

Once protein is accounted for, the remaining calories can come from carbs and fats—your choice!

For example, if you're eating 2,400 calories daily with 160g protein (which is 640 calories from protein), you have 1,760 calories left for carbs and fats. Whether popcorn you prefer more carbs or more fats doesn’t matter—as long as you stay within your total calorie range.

Step 4: Choose a Diet That Works for You

Now that you have your calorie target, the next question is: What should you eat?

The answer: Whatever works for you!

• Want to try Keto? Go for it.

• Prefer Intermittent Fasting? Give it a shot (though I personally need breakfast ASAP!).

• Just want to eat balanced meals without following a strict diet? That works too!

The most important thing is staying consistent and hitting your calorie and protein targets.

Final Thoughts: Just Start!

If you’ve been putting off weight loss because it feels too complicated, here’s your simple plan:

·         Set your goal weight

·         Multiply by 12 to find your daily calorie intake

·         Eat enough protein (0.8g per pound of goal weight)

·         Fill the rest of your calories with carbs and fats as you like

·         Stay consistent—results take time!

Bonus Challenge: Find the Hidden Word!Somewhere in this post, I’ve hidden a special word. Find it, DM me on Instagram, and I’ll send you a free month-long dumbbell workout program!

Stay healthy, stay consistent, and Reach Your Potential!