Why Calories Matter More Than You Think
Calories are the currency of energy. Everything you eat or drink contains them — and your body uses them to breathe, move, think, and simply stay alive.
To lose fat, you need to eat fewer calories than you burn. This is called a calorie deficit. But before cutting back, you first need to know your maintenance level — the number of calories your body needs to stay the same.
Step 1: Calculate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns at rest — with no movement at all. It’s like the minimum amount of fuel you need to stay alive.
The most accurate method is the Mifflin-St Jeor equation, but you don’t need to do the maths — our Quick Calorie Calculator does it in seconds.
Step 2: Estimate Your Total Daily Energy Expenditure (TDEE)
Your TDEE includes your BMR plus the calories you burn from daily activities, work, walking, workouts and digestion.
Once you know your TDEE, you’ll know how much you need to maintain your weight. From there, you can decide how much to subtract.
Step 3: Create a Calorie Deficit That Works for You
A calorie deficit doesn’t mean starving yourself. It means being strategic. Here’s a simple breakdown:
- Small Deficit (10–15%) – Gentle fat loss with high sustainability. Great for beginners.
- Moderate Deficit (15–25%) – Balanced progress with manageable hunger. Ideal for most people.
- Aggressive Deficit (25–35%) – Faster results, but may increase fatigue or cravings. Use with caution.
Example:
TDEE = 2,200 kcal
20% deficit = 440 kcal
Your target = 1,760 kcal/day
What About the 7,700 Calorie Rule?
You may have heard: “It takes a 7,700 kcal deficit to lose 1kg of fat.” That’s mostly true — but it’s a rough average.
A daily deficit of 500 kcal = ~0.5 kg fat loss/week. This adds up over time — and it's sustainable if you stay consistent.
Common Pitfalls to Avoid
- Guessing instead of calculating. Use a calculator, not intuition.
- Overestimating your activity level. Be honest about your movement.
- Going too low too fast. Bigger deficits aren’t always better.
- Forgetting to adjust as you lose weight. Your needs change as your body changes.
Is 1,200 Calories a Day Too Low?
It can be. For many, especially women, 1,200 kcal/day is too restrictive. This can cause:
- Nutrient deficiencies
- Hormonal imbalances
- Rebound weight gain
- Low energy or focus
Always start by calculating your TDEE. Then decide.
Final Takeaway
Understanding your calories isn’t obsessive — it’s empowering.
When you know your numbers, you can build a plan that works with your body, not against it.
Use our Quick Calorie Calculator to discover your ideal intake and start your journey today.